According to the Center for Disease Control and Prevention (CDC), tobacco use through smoking is the most preventable cause of premature death in the United States. Tobacco use can lead to nicotine dependence. There is no safe way to use tobacco. Smokers have a higher risk of developing many serious health problems such as respiratory disease, lung cancer, heart disease, and stroke.  Using tobacco in cigarettes, cigars, pipes or hookah are all equally harmful and stopping is the best way to start getting healthy.

Start your stop smoking plan with START: 

S = Set a quit date.

Choose a date within the next two weeks, so you have enough time to prepare without losing your motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change.

T = Tell family, friends, and co-workers that you plan to quit.

Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times.

A = Anticipate and plan for the challenges you’ll face while quitting.

Most people who begin smoking again do so within the first three months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.

R = Remove cigarettes and other tobacco products from your home, car, and work.

Throw away all of your cigarettes, lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.

T = Talk to your doctor about getting help to quit.

Tobacco dependence is a condition that often requires repeated treatments. Your doctor can prescribe medication to help with withdrawal symptoms. To assist you, there are also many helpful treatments and resources for quitting available over the counter at your local pharmacy. Some of those remedies include nicotine patches, lozenges, and gum.

Use START to stop smoking today!

Cindy Mendoza is a tobacco specialist for Montefiore Health System’s Office of Community and Population Health.