Tips to Help You Quit Smoking

Smoking isn’t cool anymore! According to Gallup polling, in the mid-1950s, approximately 45% of the adult population in the U.S. smoked. Today, adult smoking rates in the U.S. have plummeted to approximately 11%. Why? A combination of factors have contributed to this decrease including the increased expense, stricter smoke-free policies and anti-smoking campaigns. In addition, there is a greater understanding of public health risks; many insurance companies cover cessation programs; and overall smoking has become socially unacceptable.

While smoking is the leading cause of preventable death in Pennsylvania, approximately 22,000 people die each year in the Commonwealth from cigarette smoking and other tobacco-related causes.

With the New Year fast approaching and resolutions on many people’s minds, smokers may want to consider 2026 the year to quit.

Why quit?

Practically everyone knows that smoking is bad for their health and the health of those around them, but it is surprising just how fast your health can improve when you kick the habit. Quitting smoking dramatically improves your health status, enhances your quality of life and increases your life expectancy, even if you quit later in life, and the effects can be immediate.

“Within 20 minutes of stopping smoking, there is a noticeable drop in the heart rate and blood pressure,” said Purvi Shah Parekh, DO, DipIABLM, board certified internal medicine physician at Penn Highlands Internal Medicine in DuBois. “Within a day, the carbon monoxide levels in your body become normal and within a few weeks taste, smell and breathing all improve as well. Over time, smoking cessation reduces the risk of lung cancer but also other cancers like throat, bladder, kidney and pancreatic cancer. Stopping tobacco use dramatically decreases the risk of heart attacks and strokes too. There is no time like the present to stop smoking – it can truly save your life.”

Quitting smoking also improves the health of those around you. Secondhand smoke increases the risk of heart attacks and can cause lung cancer. In fact, secondhand smoke causes nearly 34,000 premature deaths from heart disease each year in the U.S. among adults who do not smoke.

Ready to start?

Setting a quit date is an important first step in your smoking cessation effort. The sooner you set the date, the better. Many smokers pick a date within two weeks, which gives them enough time to prepare. Avoid choosing a day where you know you will be tempted to smoke, such as a busy day at work or a day when you have plans with friends in the evening. Although sooner is better, if January 1, 2026 is a realistic goal for you, plan to quit on New Year’s Day!

Next, mark the date on your calendar. If you use a paper calendar, circle the date in bright red. If you use your phone calendar, set an alert for that day. Tell your family and friends about your quit date, too. Quitting smoking is easier when you have the support of those around you. Let them know how they can help you achieve your goal.

What are your triggers?

For many smokers, smoking isn’t just a habit, it’s an integral part of life. Certain activities, feelings, situations and people become associated with smoking and may trigger an urge. You can ease these triggers by identifying what they are, anticipating when they will occur and making a plan for dealing with them. Make a list of everything that makes you feel like smoking, and then write down one way that you can either avoid the trigger or successfully deal with it. Keep your list close at hand.

What are the cessation options?

Some people find that a combination of medication and counseling is successful in helping them quit. Your primary care provider may recommend over-the-counter nicotine-replacement medications that make it easier to stop smoking because they deliver nicotine to your system through a patch, gum or lozenge. There also are prescription medications, nasal sprays and inhalers that deliver nicotine as well.

Smoking cessation counselors can help you make a plan that will work best for you, and they can help you cope with stress, cravings and other issues you may face when trying to quit.

Where to turn for help?

Quitting is easier when you’re not alone. Quit lines, support groups, a close friend and even apps can help you get through the first few weeks, which are the hardest. Plan on having multiple support options so that no matter the day or time, you have somewhere to turn when you need some help. SmokefreeTXT, which is recommended by the Centers for Disease Control and Prevention, is a free text messaging service designed for adults and young adults. You can get started by texting QUIT to 47848. You can also talk to a smoking cessation counselor by calling 1–800–QUIT–NOW (1–800–784–8669).

Penn Highlands Healthcare offers Family Medicine providers at convenient locations throughout Pennsylvania. The primary care providers will help you get care when you’re sick as well as guide you toward healthy habits, including smoking cessation. They are dedicated to forming ongoing relationships with patients to provide the best care possible. To make an appointment or to learn more, visit www.phhealthcare.org/primarycare.