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Immediate Rewards
Within 12 hours after you have your last cigarette, your body will begin to heal itself. The levels of carbon monoxide and nicotine in your system will decline rapidly, and your heart and lungs will begin to repair the damage caused by cigarette smoke.

Within a few days you will probably begin to notice some remarkable changes in your body. Your sense of smell and taste may improve. You will breathe easier, and your smoker's hack will begin to disappear, although you may notice that you will continue to cough for a while. And you will be free from the mess, smell, inconvenience, expense, and dependence of cigarette smoking.

Immediate Effects

As your body begins to repair itself, instead of feeling better right away, you may feel worse for a while. It's immediately after quitting, many ex-smokers experience "symptoms of recovery" such as temporary weight gain caused by fluid retention, irregularity, and dry, sore gums or tongue. You may feel edgy, hungry, more tired, and more short-tempered than usual and have trouble sleeping and notice that you are coughing a lot. These symptoms are the result of your body clearing itself of nicotine, a powerful addictive chemical. Most nicotine is gone from the body in 2-3 days.

Long-range Benefits
It is important to understand that the short term-effects of quitting are only temporary and signal the beginning of a healthier life. Now that you've quit, you've added a number of healthy productive days to each year of your life. Most important, you've greatly improved your chances for a longer life. You have significantly reduced your risk of death from heart disease, stroke, chronic bronchitis, emphysema, and several kinds of cancer­ not just lung cancer. (Cigarette smoking is responsible every year for approximately 130,000 deaths from cancer, 170,000 deaths from heart disease, and 50,000 deaths from lung disease.)

Tips To Stay Quit

1. Develop a clean, fresh, nonsmoking environment around yourself ­at work and at home. Buy yourself flowers­ you may be surprised how much you can enjoy their scent now.
2. The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries. museums, theaters, department stores, and churches.
3. Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).
4. Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.
5. Strike up conversation instead of a match for a cigarette.
6. If you miss the sensation of having a cigarette in your hand, play with something else­ a pencil, a paper clip, a marble.
7. If you miss having something in your mouth, try toothpicks or a fake cigarette.

1. Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.
2. If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can.
3. For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.
4. Until you are confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking is not allowed.
5. If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there.
6. Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.

1. Keep oral substitutes handy; try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.
2. Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray.
3. Take a shower or bath if possible.
4. Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.
5. Light incense or a candle instead of a cigarette.
6. Never allow yourself to think "one won't hurt", it will.

1. Change your habits to make smoking difficult, impossible or unnecessary, For example, it's hard to smoke while you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.
2. Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding or take the dog for a walk; give yourself a manicure; write letters.
3. Enjoy having a clean mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
4. Stretch a lot.
5. Get plenty of rest.
6. Pay attention to your appearance. Look and feel sharp.
7. Try to find time for the activities that are the most meaningful, satisfying, and important to you.