What Happens 20 Minutes After You Quit Smoking

The damage from smoking is reversible. Within minutes, the benefits of quitting start to kick in.

Figure out what your smoking triggers are. Coffee, talking on the phone, after meals, going for a drive, after work — or all those and more.

Family and friends want you to quit. And they want to help. Here's how to let them know the kind of help you need.

How Nicorette stop smoking products can help:

By helping to relieve cravings, Nicorette^® allows you to switch your focus to changing the behavior patterns that link cigarettes to the phone, the car, parties — all the situations where you've gotten used to smoking. Nicorette helps by providing a controlled amount of nicotine to your system at a slower, less intense pace than cigarettes. It works as a temporary therapeutic aid that reduces nicotine withdrawal symptoms. Your body gradually adjusts to having less nicotine until you no longer need any. Here's where you can buy Nicorette

The damage from smoking is reversible. Within minutes, the benefits of quitting are already kicking in.
The benefits of quitting begin just minutes after you stop. One way smoking increases your risk of heart disease is that it speeds up your heart rate, blood pressure and pulse. 20 minutes after you quit smoking, your heart rate drops and your blood pressure and pulse rate decrease. You may begin to experience strong cravings that may start to trail off after a few days. But occasional strong cravings could last in some form for weeks. Using Nicorette to help relieve those withdrawal symptoms doubles the likelihood of success because it lets you concentrate on teaching yourself how to get through a phone call, a drive or a stressful situation without automatically reaching for a cigarette.

Figure out what your smoking triggers are. Coffee, talking on the phone, after meals, going for a drive, after work — or all those and more.
What is a trigger? What's a craving? You tend to crave a cigarette when you haven't had one in an hour or so because your brain is asking for more nicotine. But there are certain times when you want a cigarette because it just seems to go with what you are doing or feeling. Those cigarette-connected situations are called "triggers."

What causes triggers? As nicotine addiction sets in, the brain connects parts of our daily routines with cravings to make sure we get a steady flow of nicotine — boosting the role of cigarettes in our life. Without thinking, our normal everyday activities trigger the urge to smoke. Drinking coffee in the morning. Talking on the phone. Stress at work. Relaxing with friends. During these trigger situations, craving a smoke is really another way the brain is looking for a nicotine fix. Now that you are quitting you need to approach these situations with alternate plans like the ones you find here in Trigger Solutions.

Family and friends want you to quit. And they want to help. Here's how to let them know the kind of help you need.
Let family and friends know you are quitting and say you need their help. Ask them to:

Call you from time to time to offer encouragement.
Help you get what you need, such as hard candy to suck on, straws to chew on and fresh veggies cut up for your refrigerator.
Spend time doing things with you to keep your mind off smoking — like going to the movies and taking a walk to get past a craving.
Celebrate with you along the way. Quitting smoking is a BIG DEAL!
Be supportive and not to nag, preach or scold because it may make you feel worse about yourself and lead you to smoke again to soothe hurt feelings.
Understand that your grumpiness is temporary, so don't take it personally.

Print out the complete list of helpful Do's and Don'ts for friends of quitters from the American Cancer Society.

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Tips for tackling triggers

There are certain times when you want a cigarette because it just seems to go with what you are doing. Drinking coffee in the morning is just one of the many cigarette-connected situations we call "triggers." We can help you approach these situations with alternate plans of attack. Here they are.
Stress

Try a short break, close your eyes, visualize a peaceful scene like a beach. Breathe slowly and deeply 10 times and relax the muscles around your mouth, in your jaw, neck, shoulders and even your hands.
With coffee

Change as much of this daily cigarette-linked habit as possible. Drink your coffee in a different room. Switch your mug. Or try switching to tea until you're totally smoke-free.
Boredom

Now's a good time to get into online games or crossword puzzles. Find a subject you want to know more about and read about it online. Try breaking out of your inertia by taking a walk or calling a friend.
On a drive

Before you quit smoking, clean out your car's interior and ashtrays. Play a different radio station or try audiobooks. Carrots or celery sticks can help keep your mouth and smoking hand occupied.
On the phone

Breaking habits means shaking things up. Talk on a different phone or move to a different place. Stand up when you talk instead of sitting. Keep straws or swizzle sticks handy to play with.
After meals

Don't linger at the table. Go where smoking isn't allowed like a mall or movie theater. It helps to know that foods like yogurt, milk, fruit and juices make cigarettes taste funny. End your meal with one of them.
Anger

Run, swim, walk or bike to let it out. Smokers sometimes light up instead of expressing themselves. Practice saying how you feel in a non-argumentative way so you'll be ready to say something the next time.
Parties or social events

If people are smoking, cut down or avoid alcohol so it doesn't affect your judgment. Ask for a straw or swizzle stick to play with. Practice saying, "No thanks; I don't smoke," if offered a cigarette.
To relax or unwind

It's important to find new ways to kick back. Pursue an interest online. Read and listen to music. Get better at a sport. Or find other ways to get out and active with friends.
Feeling blue

Getting up and going somewhere—a movie, a mall, a park, downtown—can help lift your mood. Or call someone you haven't talked to in a while. Share your good news about quitting.
Need a break

Get out for a little while, just don't do it with smokers. Go for a short walk or stand up and stretch. Surf online or pick up a book you enjoy.
I want to celebrate

Give yourself some play time or call a friend. For a big reward, window-shop online for the reward you could earn by staying smoke-free for the rest of the week.
After sex

Let your partner know you're quitting and why. If the cravings don't subside get up and brush your teeth. Smoking has been linked to impotence and loss of libido. So quitting smoking is good news for your sex life.
Anxiety

Breathe deeply, close your eyes and picture a serene setting. Notice if your facial, jaw and neck muscles are tense so you can consciously release them. Call a friend and talk about your fear.
Hunger

Hunger is often thirst disguised so drink some water. Keep healthy foods around to snack on. And remember that it takes about 20 minutes after a meal to feel full. Brush your teeth after eating.
Inability to focus

Take a break to stretch and walk around. Make a simple list of what you need to do. It will clear your mind so you can get back to work. Arrange tasks so that you can concentrate on one thing at a time.