Coping with Quitting, Strategies for a Healthier Lifestyle

As 2025 begins, many people set goals to improve their health, such as eating healthier, exercising more, or adopting better habits. One of the most impactful changes you can make for your health is quitting smoking. Regardless of your age or how long you’ve used tobacco, quitting offers immediate and long-term benefits. For example:

• 20 minutes after quitting: Blood pressure decreases.
• 24 hours after quitting: Heart attack risk begins to drop.
• 5 years after quitting: Heart disease risk is reduced to that of a non-smoker.

Beyond these health rewards, quitting smoking improves your appearance, enhances your sense of smell and taste, and saves money. Let 2025 be the year you embrace a healthier lifestyle.

Here are strategies to help you succeed:

1. Remember Your Reasons

Write a list of why you want to quit and refer to it during challenging moments. These reasons will keep you motivated and committed.

2. Avoid Rationalizations

When faced with stress or cravings, resist thoughts like “just one won’t hurt.” Instead, explore healthier ways to relax, such as deep breathing, walking, or engaging in a favorite hobby.

3. Identify Triggers and Plan Ahead

Recognize situations, emotions, or people that may tempt you to smoke, and prepare strategies to avoid or cope with these triggers. Keep your hands busy, chew gum, or engage in activities that make smoking difficult, like exercising or spending time with non-smoking friends.

4. Reward Yourself

Celebrate milestones—whether it’s a day, week, or month smoke-free. Treat yourself to something special as a reminder of your progress.

5. Stay Positive

Remind yourself why you quit and focus on the benefits. Replace self-defeating thoughts with affirmations about your strength and reasons for quitting.

6. Practice Relaxation Techniques

Combat stress with deep breathing exercises. Take a deep breath, count to 10, and release slowly. Repeat as needed to feel calm and centered.

7. Seek Support

Share your goal with friends, family, or co-workers. Their encouragement and understanding can help you stay committed.

Quitting smoking is a gift to yourself—both for your health and well-being. Make this year your healthiest yet! The American Lung Association, Suffolk County Department of Health, Northwell Health and the NYS Quitline all have resources that can help.

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About Tobacco Action Coalition of LI

The Tobacco Action Coalition of LI is one of 21 Advancing Tobacco Free Communities’ grants funded by the NYS DOH’s Bureau of Tobacco Control and administered by the American Lung Association. Our grant is comprised of a community engagement and youth action component, Reality Check, who work collaboratively to promote environments open to creating a tobacco-free norm as well as educating and empowering our youth to become change agents within their communities.

About the Northwell Health Center for Tobacco Control

Northwell Health’s Center for Tobacco Control (CTC) helps users quit in comfort. The CTC can also help individuals who use other tobacco products, such as hookahs, pipes, or electronic cigarettes, to quit. Services we offer include, education about nicotine and tobacco use, relapse prevention , information about cessation medications, individualized quit plans, coaching and encouragement, and ongoing virtual support groups.