As a lung doctor—and as someone who has been through the process of quitting smoking—I know firsthand how tough it can be. It’s easy to say, “Quit smoking,” but the reality is far more complex. Even when you’re fully aware of the negative consequences, quitting is not easy. It’s a journey filled with challenges, but it’s also one of the most rewarding decisions you can make for your health and well-being.

Because I like to be straight with my patients, here are the challenges you will face when you decide to quit smoking, how your body will benefit from the decision, and how to cope.

The Challenges of Quitting Smoking

Symptoms vary from person to person. Some people experience mild symptoms, while others have a much harder time. Withdrawal can feel overwhelming, but try to view it as a sign that your body is recovering from the damage smoking has caused. That perspective helped me push through the difficult moments.

Common Symptoms

• Cravings: These may be strong at first, but they usually only last a few minutes. If you resist each one, they’ll become less powerful over time.


• Restlessness and trouble concentrating or sleeping: These will pass as your body adjusts. Physical activity will be your best ally. Try yoga, weightlifting, or relaxation techniques like deep breathing.


• Irritability, anger, anxiety, or depressed mood: Don’t panic—this is normal. Accept that you’ll feel emotional for a while, but know that it will pass. Talk with your family and friends to find a caring support network.


• Increased appetite and weight gain: This can last several weeks. Prepare healthy snacks like granola bars, dark chocolate, or fruits to manage cravings.

Less Common Symptoms

• Cold symptoms, such as coughing and sneezing


• Constipation


• Dizziness or light-headedness


• Mouth ulcers

While these symptoms can be challenging, most people find that they disappear completely after two to four weeks. For some, they may last longer, but they tend to come and go. Remember, it will pass, and you’ll feel better if you hang on and quit for good.

The Benefits of Quitting Smoking at Each Stage

The benefits of quitting smoking begin almost immediately and continue to grow over time. Here’s what you can look forward to:

• Within 20 minutes: Your heart rate and blood pressure begin to normalize.


• Within 12 hours: Carbon monoxide levels in your blood drop, allowing more oxygen to circulate.


• Within 48 hours: Your sense of taste and smell begin to improve as nerve endings start to heal.


• Within 1-3 months: Lung function and circulation improve, making physical activity easier. Coughing and shortness of breath decrease.


• Within 1 year: Your risk of heart disease is cut in half compared to a smoker.


• Within 5-15 years: Your risk of stroke is reduced to that of a non-smoker.


• Within 10 years: Your risk of lung cancer is cut in half, and your risk of other cancers decreases.


• Within 15 years: Your risk of heart disease matches that of a person who has never smoked.

These benefits aren’t just physical; they extend to your mental health, energy levels, and overall quality of life. They kept me motivated when the cravings felt unbearable.

Strategies to Quit Smoking

1. Prepare for Success

• Set a quit date and mark it on your calendar.


• Remove cigarettes, lighters, and ashtrays from your environment.


• Write down your reasons for quitting and keep them visible to stay motivated.

2. Manage Triggers and Cravings

• Identify your smoking triggers and develop alternative coping mechanisms, such as deep breathing or chewing gum.


• Change your routines: If you usually smoke with coffee, switch to tea or change where you sit.

3. Seek Support

• Share your quit plan with friends and family so they can encourage you.


• Join a support group, either in-person or online, to connect with others who understand what you’re going through.


• Consider working with a counselor or therapist who specializes in smoking cessation.

4. Use Evidence-Based Tools

• Nicotine replacement therapy (NRT), such as patches or gum, can help reduce withdrawal symptoms.


• Prescription medications like varenicline or bupropion may be effective for some people.


• Explore quit-smoking apps or hotlines for guidance and encouragement.

5. Focus on Self-Care

• Engage in regular physical activity to reduce stress and improve mood.


• Prioritize sleep and a balanced diet to support your body’s healing process.


• Reward yourself for milestones—whether it’s one day, one week, or one month smoke-free.

6. Learn from Relapses

If you slip up, don’t be discouraged. Reflect on what led to the relapse and adjust your strategies accordingly. Reaffirm your commitment to quitting and seek additional support if needed.

Quitting smoking is undeniably challenging, but the benefits far outweigh the difficulties. By understanding the obstacles, celebrating your progress at every stage, and utilizing effective strategies, you can overcome nicotine addiction and embrace a healthier, smoke-free life. Every quit attempt brings you closer to success. And as someone who’s been there, I can tell you this: it’s worth it. Your journey to better health starts today.

Need help quitting? Call 1-800-QUIT-NOW or visit our blog on quitting smoking after 40.