Breaking a bad habit is difficult, no matter what it is. But when it comes to smoking, you're putting your health at risk with every additional minute, hour, and day that you delay putting out your last cigarette.

 

Take a look at what happens to your body after you quit smoking—immediately and over the long term

          In the first 20 minutes: your blood pressure and heart rate recover from the nicotine-induced spikes.

•  After 12 hours: the carbon monoxide levels in your blood return to normal.
• After two weeks: your circulation and lung function begin to improve.
• After one to nine months: clear and deeper breathing gradually returns; you have less coughing and shortness of breath; you regain the ability to cough productively instead of hacking, which cleans your lungs and reduce your risk of infection.
• After one year: your risk of coronary heart disease is reduced by 50 percent.
• After 5 years: Your risk of certain cancers drops by 50 percent. Your risk for cervical cancer and stroke returns to normal risk.
• After 10 years: You are half as likely to die from lung cancer. Your risk of larynx or pancreatic cancer decreases.
• After 15 years: your risk of coronary heart disease is the same as that of someone who does not smoke.

So now here are some tips to quit smoking:

Tip 1: Think hard about the reasons you want to quit

Is it for your health? To set a good example for your children? To save money?

Whatever your reason, remind yourself of it regularly, especially when you encounter challenges.

Tip 2: Try to understand why you smoke.

Like most habits, people tend to smoke without stopping to understand why. Try to understand why you reach for your cigarettes throughout the day.

Is it to cope with stress? Do you smoke when you are bored? Is smoking part of the way you socialize with friends? Is it your ritual after a meal?

By understanding what drives your habit, you can begin to gain control of your actions.

Tip 3: Talk to your doctor.

Only about 5% of people successfully quit cold turkey. Luckily, your physician can give you support and important advice, and talk to you about medications to improve your chances of becoming a nonsmoker.

While no medication can completely remove all cravings, the right medicine can be a great help and make the process much easier.

Tip 4: Tell others about your goal to quit smoking.

Your friends and family will want to see you be successful. They can distract you during the first, toughest days, they can offer comfort, and they can cheer for you and celebrate your successes.