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    Stop Smoking

    Grab a Life Saver

       Download the Stop Smoking Mobile App

      Get it on Google Play

    Grab a Life Saver

    Ready to set sail to a healthier, smoke-free you? Our tried and true quit strategies are easy to get right from your smartphone.  Just in time to help you with your New Year's resolution to quit smoking for good, Covenant Health is now offering the Stop Smoking Mobile App.

    The Stop Smoking Mobile App lets you create a profile to identify the number of cigarettes you smoke on a daily basis and price per pack, as well as the "triggers" that keep your need for cigarettes active.  Based on a short questionnaire, the App will then generate a realistic "quit date" for you and will help you track how many cigarettes you smoke that day, as well as record those factors that keep you smoking and make it difficult to stop.  Daily monitoring and gradual reduction of the number of cigarettes you smoke, based on eliminating the triggers, should help reduce your reliance on smoking to get through the day.  As an added bonus, the App will show you how much money you've saved!

    Download the App now for iPhone®, iPad® or iPod touch® or for Android using Google Play™ and sail away to a healthier you.

    Will Rogers InstituteThe development of this app was generously funded by a grant from the Will Rogers Institute.

    Covenant Creates App To Help Smokers Quit - Knoxville News-Sentinel
    Jan 26, 2013

    Jon Dalton, manager of Parkwest Cardiopulmonary Rehabilitation, discusses with WBIR TV-10's Beth Haynes about the findings of a study published in the New England Journal of Medicine on the effects of smoking -- one of the longest studies of its kind.
    (Jan 28, 2013)

    WBIR TV-10's John Becker speaks with Jon Dalton, Parkwest Cardiopulmonary Rehab Manager, and David Richwine, smoker, about Covenant Health's new Stop Smoking Mobile App
    (Dec 27, 2012)

    How to Stop Smoking Now

    Get Going

    • One of the rewards for quitting smoking is better self-esteem.
    • Talk with your doctor about smoking cessation aids that are available to you
    • Keep a daily journal to learn what triggers your craving to smoke
    • keep a small piece of paper in your cigarette pack
    • Tell close friends and family that you are going to stop smoking
    • Pick a quit date
    • Develop a plan for success!

    Plan for Success

    Have alternatives when the craving strikes...
    • Healthy, low calorie snacks (i.e. fruits, carrots, small piece of dark chocolate)
    • Sugar-free gum, hard candy, lollipops
    • Breathing relaxation techniques
    • Drink water
    • Call or text a friend or relative

    Rewards for Success

    • Spend money saved on something special, such as whitening your teeth, starting a new hobby, vacations, dinner and a movie, or a gym membership (you should talk with your doctor before starting any exercise routine)
    • New self-esteem of being a non-smoker
    • Better health

    What Happens to Your Body When You Stop Smoking

    Timeline of what happens after your last cigarette:

    20 minutes

    • Blood pressure decreases
    • Pulse rate decreases

    8 hours

    • Carbon monoxide decreases
    • Energy level starts increasing

    24–48 hours

    • Blood flow to your heart increases
    • Taste and smell improve

    2 weeks–3 months

    • Circulation increases
    • Easier to walk
    • Lung and throat cancer risks are half of a pack per day smoker

    10 years

    • Lung cancer rate is nearly identical to a nonsmoker

    Dealing with Slip-Ups

    • Acknowledge the slip-up
    • Think about what triggered you to smoke
    • Go back to your "Plan for Success"
    • Throw away your cigarettes
    • Stay away from people or places that led to the slip up
    • Don't give up, start over

    Community Resources

    © 2014 Covenant Health
    100 Fort Sanders West Blvd.
    Knoxville, TN 37922
    (865) 374-1000