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There is so much to be gained from quitting smoking.

If you have recently quit, you may have already experienced
some of these benefits. You may have other benefits still to
look forward to!


  • 20 minutes of not having a cigarette your blood pressure
    and pulse rate return to normal.
  • 8 hours the carbon monoxide and nicotine levels in your blood
    greatly reduced.
  • 24 hours your lungs start to clear themselves out of smoking
    debris and mucus.
  • 48 hours all nicotine has left your body. You may smell and
    taste things you haven’t been able to in years. Not only that,
    but your clothes and breath will probably smell nicer too!
  • 72 hours the bronchial tubes in your lungs relax, and breathing
    is easier. You may feel an increase in your energy levels.
  • 2 – 12 weeks your circulation improves.
  • 3 – 9 months lung function is increased.
  • 1 year the risk of you getting a heart attack falls to about
    half that of a smoker.
  • 15 years the risk of you getting a heart attack falls to
    the same as someone who has never smoked.

Leave The Pack Behind is here to help you stick to your goal
to quit.

Staying Smoke-Free…


Be proud of your achievement. Quitting smoking can be a very
hard thing to do. If you have quit smoking recently you have
achieved something really great – so give yourself some reward!
You could use the money you save from not buying cigarettes to
treat yourself. You deserve it. And ask your friends for their
support too.


You may
find it helpful to avoid certain situations that you associate
with smoking. If the first few days of quitting are difficult
for you, try going somewhere that doesn’t allow smoking, such
as the library. Create a smoke-free, fresh environment for yourself
at home.

Try drinking lots of water and fruit juice, but avoid beverages
such as alcohol or coffee if you associate these with smoking.

To replace that sensation of a cigarette in your hand, try holding
something else of a similar shape, like a pencil. A straw can
be chewed on, and someone who visited the LTPB display swore
that carrots were the answer.

When you get cravings, HANG IN THERE. They do
pass. You may want to try taking a bath or shower, taking some
deep breaths, holding your breath for a while before blowing
out slowly, or learning to effectively relax. Do things that
require you to use your hands.

For many people the craving for a cigarette stops after 2 weeks.
For some this period can be longer. Some symptoms such as increased
irritation levels and tiredness (which do not effect all quitters)
can also persist for longer that 2 weeks. But these symptoms
do pass, and when they have, you’ll probably feel better than

Taking Action…
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