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Smoking Cessation

Information on How to Quit

To get free information on how to quit smoking call any
of the toll-free numbers:

Stamp Out Smoking: 1-800-Quit-Now
National Cancer Institute: 1-800-4-CANCER

Or visit the following websites:
www.stampoutsmoking.com
www.BeTobaccoFree.gov
www.surgeongeneral.gov/tobacco
www.healthy.arkansas.gov/programsServices/tobaccoprevent
www.cancer.org/quittobacco
www.everydaychoices.org

Local Stop Smoking Programs

Stamp Out Smoking – Quitline
1-800-Quit-Now (1-800-784-8669)
This is a phone counseling program to assist you in quitting smoking. This program will not conflict with other local programs and may provide extra support. All calls are toll-free. Hours of operation: 7 a.m. – 7 p.m. Monday – Friday and 10 a.m.– 4 p.m. Saturday. Closed on Sunday and holidays.

Stop Smoking Course (Veterans’ Administration Medical Patients only)
VA Medical Center
1100 N. College, Fayetteville, AR (479) 444-5048

Quit Now
The Community Clinic at St. Francis House
614 East Emma Ave., Springdale, AR (479) 751-7417

Stop Smoking (University of Arkansas students, faculty and staff only)
University Health Center
600 Razorback Road, Fayetteville, AR (479) 575-2817
One-on-one counseling and medications are available. Cost may vary.

You Can Quit

You can quit smoking. Start with 3 important steps.
1st step: Decide to quit
2nd step: Make an appointment with a doctor or contact a smoking cessation hotline
3rd step: Set a “Quit Day”

The 5-Day Play

Here is as 5-day plan to get ready.
Quit Day minus 5
 -List reasons for quitting and tell your friends and
 family about your plans.
 Stop buying cartons of cigarettes.
Quit Day minus 4
 -Pay attention to when and why you smoke. Think of
 new ways to relax or things to hold in your hand
 instead of a cigarette.
Quit Day minus 3
 -Think of whom to reach out to when you need help and
 how much money you will be saving by quitting.
Quit Day minus 2
 -Buy nicotine patches/gum or get a prescription for aides.
 Clean your clothes to get rid of the smoke smell.
Quit Day minus 1
 -Think of rewards for yourself after you quit. At the end of
 the day, throw away all cigarettes, lighters and matches.
 Have your teeth cleaned.
Quit Day
 -Keep very busy. Remind friends and family that this
 is your quit day and ask them to support you.
Quit Day plus 1
 -Congratulate yourself. Keep busy, change up your routine.
 Add walking, increase your water intake, take deep breaths.
 Snack on healthy things like carrots, sugarless gum or
 air-popped popcorn.

Changes When Smokers Quit

Immediately
Air around you is no longer dangerous to others
20 minutes
Your blood pressure and pulse rates drop to normal and
temperature in your hands and feet increases to normal
8 hours
Carbon monoxide level in blood drops to normal and oxygen
level in blood increases to normal
48 hours
Nerve endings start regrowing and your ability to smell
and taste is enhanced
2-12 weeks
Your circulation and breathing improves and walking becomes
much easier
1-9 months
Coughing, sinus congestion and shortness of breath decreases
while overall energy and lung capacity increases
1 year
The excess risk of coronary heart disease is half that of
a smoker
5 years
Stroke risk, risk of cancer of the mouth, throat and esophagus
is half that of a smoker
10 years
Precancerous cells are replaced and risk of smoking related
cancers decrease
15 years
Risk of coronary heart disease is comparable to that of a
non-smoker