Quitting is a process that has five stages. Where are you?

Pre-contemplator: A smoker who is not seriously thinking about quitting.

Contemplator: A smoker who is actively thinking about quitting, but isn't ready to make a serious attempt. A contemplator may say, "I'm ready to quit, but work is really stressful right now, or I don't want to gain weight, or I'm not sure that I can do it."

Preparation: A smoker who seriously intends to quit in the next month and often has tried to quit in the past 12 months. Preparation smokers usually have a plan for quitting.

Action: This state is the first 6 months when the smoker is actually
quitting.

Maintenance: There is a period that lasts from six months to five years after quitting, when an ex-smoker is aware of the danger of relapse and takes steps to avoid it.

Every Day, Hundreds of Thousands of Hoosiers Think About how to Stop Smoking.

Think about it:

• 20 minutes after quitting, your blood pressure drops.
  
• Carbon monoxide levels in your blood drop to normal eight hours after you quit smoking.
  
• Your chances of a heart attack decrease just twenty-four hours after quitting.
  
• Within three months of quitting, your lung function can increase by thirty percent.
  
• Coughing, sinus congestion, fatigue and shortness of breath decrease in one to nine months after quitting.
  
• Ex-smokers have fewer health complaints, better self-reported health status and reduced rates of bronchitis and pneumonia.
  
• After 15 years off cigarettes, the risk of death for ex-smokers returns to nearly the level of persons who never smoked in the first place.
  

Are you a healthcare provider? Click here for cessation resources.

ITPC and Smokefree Indiana are excited to announce the Indiana Tobacco Quitline, a statewide telephone-based service to help tobacco users quit, is now available. Any Indiana resident can access this FREE resource by calling 1-800-QUIT-NOW.

The Quitline provides support for individuals who want to stop using tobacco; offers information on tobacco dependence for health professionals, and families and friends of tobacco users; and provides information on community or national cessation resources.

Callers can talk with a live quit coach from 8:00 a.m. to midnight, seven days a week. During non-operation hours, a bank of recorded informational messages will be available for callers who can leave a voice message or listen to tailored messages. Quitline services will be available in both English and Spanish, and Interpretive Services will be utilized for other languages. Additional local resources, information, and downloadable handouts about the Quitline can be found here.

The Indiana Tobacco Quitline is made possible through ITPC funding and a supplemental grant from the Centers for Disease Control and Prevention.

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CALCULATE THE MONEY YOU WILL SAVE IF YOU QUIT SMOKING

"Flush the butts" by Keith Olbermann of MSNBC

Pick A Quitting Date
Once you've made the decision to quit, the most important thing you can do is set a date to stop smoking. Choose a day within the next month or a date with special meaning (a birthday or anniversary).

Develop A Plan
Take a look at the various methods of quitting and decide which one is right for you. Some smokers decide to stop totally abruptly. Others develop a plan that slowly reduces the number of cigarettes smoked each day until they reach their quit date. Many smokers meet with their doctors to determine the best plan for quitting smoking. They also examine their options for nicotine replacement therapies and medications that reduce cravings.

On Your Quit Day

• Do not smoke.
  
• Get rid of all cigarettes, lighters, ashtrays, etc.
  
• Keep active. Try walking, exercising or doing other activities and hobbies.
  
• Drink lots of water and juices.
  
• Begin using any medication your doctor may have recommended.
  
• Attend stop-smoking class.
  
• Avoid high-risk situations where the urge to smoke is strong.
  
• Reduce or avoid alcohol.
  

Don't Quit Alone
Most successful ex-smokers have developed support networks that help them change their behavior and remain tobacco-free. Tell your friends that you plan to quit smoking and ask for their support. Find out if there are group counseling classes or Nicotine Anonymous meetings in your city. You can even find support networks on the World Wide Web that can help you be successful.

If you feel the craving to smoke again, find your friends and get busy. Most cravings for tobacco subside after five minutes. So, remember all the good reasons you had to quit and hang in there. Every minute you remain tobacco-free offers a new lease on life.

Contact your local ITPC-affiliated community coalition for quit classes and additional resources.

Web Resources:
1-800-QUIT-NOW (784-8669)
Freedom From Smoking Online
American Lung Association
American Cancer Society - Quitting Tips