(This story is written in partnership with iMD Health.)

Smoking cigarettes is extremely detrimental to one’s health. Long-term smokers have an increased chance of developing various forms of cancers, kidney and heart disease, and many other unpleasant ailments. 

Choosing to quit smoking is the best decision one can make. You’ll feel healthier and be a better version of yourself for your loved ones. Not only will you have more energy and look better, you’ll save a ridiculous amount of money each year, likely thousands of dollars. Instead of purchasing packs of cigarettes, you can finally go on that trip to Hawaii or invest in a Peloton stationary bike.

If you know someone who is trying to quit smoking, iMD Health’s Smoking Cessation Guide offers plenty of helpful resources and tips that can help them succeed.

Create a Quit Smoking Plan

People who are trying to kick their smoking habit are more likely to stay motivated and on track if they’ve developed a personalized plan.

Start by jotting down your reasons for quitting and revisit this list when you feel tempted to smoke. Once you’ve finished the list, write down the official date you plan on quitting and tell your friends and family members—they will hold you accountable.

If you think incentives will help you stay motivated, write down rewards that you can treat yourself to after one month, three months, and six months without smoking. To learn more about creating an effective plan, visit iMD Health’s Smoking Cessation Guide.

Educate yourself on the risks that are related to smoking

By acknowledging the harmful illnesses and diseases associated with smoking cigarettes, you’ll realize that you need to quit if you want to maintain your health. People who smoke have an increased risk of developing certain types of cancers, respiratory diseases, heart conditions, premature death, and more.

Smokers also put those around them in harm’s way. According to iMD Health:

“Second hand smoke (SHS) contains more than 40 known cancer-causing ingredients including: arsenic, benzene, lead, phenol, formaldehyde, and carbon monoxide. In addition to breathing in SHS when people smoke, harmful chemicals stick around long after smoking ends because they are absorbed by drapes, linens, furniture, and clothes. This is called third-hand smoke.”

Infants, children, and pregnant women have an increased risk of developing health problems caused by SHS. Children exposed to SHS are prone to respiratory illnesses and asthma, and pregnant women have a greater chance of giving birth to a child with sudden infant death syndrome (SIDS).

For more information on SHS, visit the Smoking Cessation Guide on iMD Health.

Learn how to manage your cravings

Tobacco cravings can be powerful but according to iMD Health, they will likely pass within five to 10 minutes. When you find yourself in the midst of a craving, reflect upon your list of reasons for quitting and try to keep yourself busy. If you’re craving chewing tobacco, chew on some gum instead. Go for a walk, doodle on a nearby piece of paper, call a friend for support, or try meditating to calming music.

If these methods are unsuccessful at managing your cravings, speak to your doctor about nicotine replacement therapy. Further information on these short-acting therapies can be found on iMD Health’s Smoking Cessation Guide.

Visit the Smoking Cessation Guide on iMD Health for visual infographics and other valuable resources.

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