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Stop Smoking

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.

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

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

Call 865-374-PARK for information on “Freedom from Smoking” classes
Area Cardiopulmonary Rehabilitation Programs
Knox County Health Department Tobacco Use Prevention
Tennessee Tobacco Quit Line, or by calling 1-800-QUITNOW