DebbieDona

Kick the Habit: How Hypnosis Can Help You Quit Smoking for Good

Written by: Debbie

Are you tired of trying to quit smoking with little success? You’re not alone. Many smokers struggle with the addictive nature of nicotine and the psychological habits that keep them reaching for another cigarette. While patches, gums, and medications can help with physical cravings, they often don’t address the deeper, subconscious reasons behind smoking. That’s where hypnosis comes in.

What is Hypnosis?

Hypnosis is a natural, relaxed state of focused attention that allows the mind to be more open to positive suggestions. It’s not about losing control or being manipulated; instead, it’s a collaborative process where the hypnotherapist guides you into a state of deep relaxation. In this state, your subconscious mind becomes more receptive to new ways of thinking, feeling, and behaving.

How Hypnosis Helps with Smoking Cessation

Reprogramming Subconscious Triggers: Smoking isn’t just a physical addiction—it’s also a deeply ingrained habit. Many smokers light up when they’re stressed, bored, or need a break. Hypnosis works by identifying these triggers and reprogramming the subconscious mind to break the association between smoking and certain emotions or situations.
Reducing Cravings and Withdrawal Symptoms: Hypnosis can help reduce the intensity of nicotine cravings and withdrawal symptoms by focusing the mind on new, healthier habits. By reinforcing positive behaviors, hypnosis makes the quitting process smoother and more manageable.
Boosting Confidence and Motivation: One of the most significant barriers to quitting smoking is the belief that it’s impossible. Hypnosis can build a sense of self-efficacy, making you feel confident in your ability to quit. You’ll leave the session feeling more empowered, motivated, and in control.
Managing Stress Without Smoking: Many smokers use cigarettes as a coping mechanism for stress. Hypnosis teaches relaxation techniques and other methods to manage stress, allowing you to handle challenges without turning to nicotine.
Visualizing a Smoke-Free Future: During hypnosis, you’ll be guided to visualize your life as a non-smoker—breathing easier, feeling healthier, and enjoying a new sense of freedom. This mental rehearsal makes the goal of quitting feel more attainable and reinforces the desire to stay smoke-free.

What to Expect During a Hypnosis Session

Your hypnotherapy session will start with a conversation about your smoking habits, triggers, and motivations for quitting. This helps me (the hypnotherapist) tailor the session to your unique needs. Also there are many practical tips that can be shared with you. Tips that make the stopping easier.

Because stress is often a trigger, there are simple actions that can be taught to reduce your daily stress. During the hypnosis, you’ll be guided into a state of relaxation where you can let go of old habits and embrace new, healthier behaviors.

Sessions are typically comfortable and calming. You remain in control throughout and can even bring yourself out of hypnosis at any time. Most people find the experience pleasant and deeply relaxing.

Is Hypnosis Right for You?

Hypnosis isn’t a magic bullet, but it’s a powerful tool that can significantly boost your chances of quitting for good. It’s especially effective when combined with a strong personal commitment and a comprehensive quit plan that addresses both the physical and psychological aspects of smoking. Quitting becomes your new addiction.

Quitting becomes your new addiction

Taking the Next Step

If you’re ready to quit smoking, consider giving hypnosis a try. With the right mindset and the guidance of a skilled hypnotherapist, you can finally break free from the grip of nicotine and enjoy the benefits of a smoke-free life.

Final Thoughts

Quitting smoking is one of the best decisions you can make for your health, and hypnosis offers a unique and effective approach to making that change stick. If traditional methods haven’t worked for you, it might be time to explore the power of your subconscious mind. You don’t have to do it alone—reach out and start your journey toward a healthier, smoke-free you today.

Call today: 727-215-0283

Active Listening Improves Your Relationships

Written by: Debbie

Active listening is a communication skill that involves fully concentrating, understanding, and responding thoughtfully to what someone is saying. Unlike passive listening, which is merely hearing words, active listening requires engagement, empathy, and a genuine effort to comprehend the speaker’s message. This skill fosters deeper connections, reduces misunderstandings, and builds trust in personal and professional relationships. By developing active listening skills, individuals can improve their ability to support others, resolve conflicts, and create a positive environment where everyone feels heard and valued.

Unlike passive listening, which is merely hearing words, active listening requires engagement, empathy, and a genuine effort to comprehend the speaker’s message.

Here are some steps and tips to help you become an active listener:

1. Give Full Attention

Eliminate Distractions: Put away your phone, close your laptop, and focus entirely on the speaker.

Face the Speaker: Maintain eye contact and face the person speaking to show that you are engaged.

2. Show That You’re Listening

Use Nonverbal Cues: Nod occasionally, smile, and use facial expressions that match the speaker’s tone.

Verbal Acknowledgment: Use small verbal comments like “I see,” “I understand,” or “Go on” to encourage the speaker.

3. Avoid Interrupting

Don’t Interject Your Opinions: Let the speaker finish their thoughts without interruption.

Resist the Urge to Plan Your Response: Focus on understanding the speaker’s message rather than preparing what you’ll say next.

4. Reflect and Clarify

Paraphrase: Repeat what the speaker has said in your own words to ensure you understand correctly. For example, “So what I hear you saying is…”

Ask Questions: If something isn’t clear, ask questions to clarify, but do so in a way that shows you’re interested in their perspective, not just seeking information.

5. Don’t Judge

Stay Neutral: Avoid forming opinions or judgments while the speaker is talking.

Empathize: Try to understand the speaker’s feelings and perspectives, even if you don’t agree.

6. Respond Thoughtfully

Take Your Time: Before responding, take a moment to think about what was said.

Provide Feedback: Offer thoughtful responses that relate directly to what the speaker has shared, showing that you have truly listened.

7. Practice Patience

Allow Silence: Sometimes, a pause in the conversation allows the speaker to gather their thoughts and express themselves more fully.

Be Comfortable with Pauses: Don’t rush to fill every silence; it can be a powerful tool in active listening.

8. Develop Emotional Intelligence

Recognize Emotions: Pay attention to the speaker’s emotions and respond in a way that shows understanding and compassion.

Manage Your Own Emotions: Stay calm and composed, even if the conversation becomes intense.

9. Follow Up

Revisit Conversations: If the topic is important, follow up later to show that you were truly engaged and that you care about the outcome.

Apply What You Learned: Use the information you’ve gathered in future interactions to reinforce that you were listening.

10. Practice Regularly

Engage in Active Listening Daily: Practice these skills in every conversation, no matter how small, to build your active listening abilities.

practice listening to the sounds around you

For 10 minutes, sit quietly & listen to the sounds around you Don’t judge the sounds, just notice them Whether it’s the hum of a fan, birds outside, or distant traffic, focus on listening Enhance auditory awareness and improve listening skills preparing you for active listening

Becoming an active listener takes practice and patience, but it can significantly enhance your interactions with others, whether in personal or professional settings.

Active Listening Exercise: “Reflect and Respond”

This exercise is designed to enhance active listening skills by encouraging participants to focus, reflect, and respond thoughtfully during conversations.Objective:

To improve active listening skills by practicing attentive listening, reflection, and appropriate responses.

Materials Needed:

A quiet space

Two participants (Listener and Speaker)

A set of conversation prompts (optional)

Duration:

10-15 minutes per round

Instructions:

Pair Up:

Choose one person to be the Listener and the other to be the Speaker. They will switch roles after the first round.

Set the Topic:

The Speaker will choose a topic to talk about for 3-5 minutes. It could be about their day, a recent experience, or a personal story. Alternatively, use a prompt like “Describe a recent challenge you faced” or “Talk about something you’re passionate about.”

Listen Without Interrupting:

The Listener’s job is to give their full attention to the Speaker. They should maintain eye contact, use body language that shows engagement (like nodding), and refrain from interrupting or planning a response while the Speaker is talking.

Reflect and Paraphrase:

Once the Speaker finishes, the Listener will reflect back what they heard. This can be done by paraphrasing:

Example: “So what I hear you saying is that you felt overwhelmed by the project deadline but found relief when you completed it successfully.”

Ask Clarifying Questions:

The Listener can ask open-ended questions to clarify or explore further, such as:

“Can you tell me more about how that made you feel?”

“What did you find most challenging about that situation?”

Switch Roles:

After the first round, switch roles and repeat the process with a new topic.

Feedback and Reflection:

After both rounds, take a few minutes to discuss the exercise. Reflect on what felt natural, what was challenging, and how each person felt during the conversation. Discuss any insights gained about the importance of active listening.

Tips for Success:

Stay present and avoid distractions.

Focus on the Speaker’s words, tone, and body language.

Use empathy to understand the Speaker’s perspective.

Practice patience, allowing for pauses and silences.

Outcome:

This exercise helps participants practice giving their full attention, reflect on the speaker’s message, and respond in a way that shows understanding. Regular practice of this exercise can significantly improve active listening skills, making conversations more meaningful and effective.

Five Senses Countdown Exercise

Written by: Debbie

To Improve Focus

Objective: The goal of this exercise is to ground the yourself in the present moment, reducing distractions and calming the mind to enhance focus.

Instructions:

Find a Comfortable Spot:
- Sit in a comfortable chair or on the floor. Make sure you are in a relatively quiet space where you can spend a few minutes undisturbed.
Breathe Deeply:
- Close your eyes and take five deep breaths. Inhale slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Exhale slowly through your mouth.
Notice Five Things You Can See:
- Open your eyes and look around. Pause to acknowledge five things you can see around you. Spend a moment to consider their colors, shapes, and textures.
Notice Four Things You Can Touch:
- Pay attention to four things you can feel. This could be the texture of your clothing, the feeling of the breeze on your skin, the surface of the desk you are using, or the weight of your body on the chair.
Notice Three Things You Can Hear:
- Listen carefully and identify three sounds you can hear in the background. This might be the sound of traffic, birds chirping, or the hum of a computer or air conditioner.
Notice Two Things You Can Smell:
- Try to detect two things you can smell. If you’re not in a place where strong scents are present, try to sense the subtle smell of the room you are in or the scent of your own skin.
Notice One Thing You Can Taste:
- Focus on one thing you can taste. It might be a lingering taste of a meal, a drink, or just the natural taste in your mouth.
Return to Breathing:
- Close your eyes again and take a few more deep breaths. Each time you exhale, imagine blowing out any stress or tension you’re holding onto.

Completion:

Once you finish the countdown, slowly bring your attention back to the present. Notice how your body feels more relaxed and your mind feels ready to focus.

Debunking Hypnosis Myths

Written by: Debbie

Hypnosis is a state of focused attention, heightened suggestibility, and deep relaxation that allows individuals to become more open to suggestions. It is often used therapeutically to help people manage pain, reduce stress, or change certain behaviors, like quitting smoking or overcoming phobias.

Common Myths About Hypnosis Debunked:

Myth: Hypnosis is mind control or brainwashing.
- Reality: Hypnosis cannot make someone do anything against their will. It works by making suggestions that the person can choose to follow or not. The individual remains fully in control and aware during the session.
Myth: You can get “stuck” in hypnosis.
- Reality: It is impossible to get stuck in hypnosis. If the session were to end abruptly or if the hypnotist stopped speaking, the person would either come out of the trance naturally or drift into sleep and wake up normally.
Myth: Hypnosis is the same as sleep.
- Reality: Although hypnosis involves deep relaxation and can sometimes feel like sleep, the brain is actually in a different state. The person is usually aware of their surroundings and can hear the hypnotist’s voice, even though they are deeply relaxed.
Myth: Only weak-minded or gullible people can be hypnotized.
- Reality: Hypnosis requires focus and the willingness to be hypnotized. In fact, individuals who are more intelligent, imaginative, and capable of concentrating are often more susceptible to hypnosis.
Myth: Hypnosis can make you reveal your deepest secrets.
- Reality: While under hypnosis, a person cannot be forced to say or do anything they wouldn’t normally say or do. Hypnosis does not bypass a person’s moral code or make them lose control of their actions.
Myth: Hypnosis is dangerous.
- Reality: Hypnosis, when conducted by a trained and certified professional, is safe. It is a natural state that people enter into multiple times a day without realizing it, such as when they are deeply absorbed in a book or movie.
Myth: Hypnosis is a magical or mystical practice.
- Reality: Hypnosis is a scientifically recognized technique used in psychotherapy and other therapeutic practices. It is not magic or mysticism but a tool that can help people tap into the subconscious mind to promote positive changes.

Hypnosis is a powerful, but often misunderstood, tool that can be highly beneficial when used correctly.

Coping With Corona Virus

Written by: Debbie

The above video is from a class I was fortunate to be able to present in along with Dr. Nancie Barwick and Dr. LindaJoy (LJ) Rose. I hope this helps your Corona Virus 19 Quarantine go just a bit easier!

In my portion you learn a new method of calming down during any crisis. Dr. Nancie will then teach you how to create joy, wherever you are. Dr. LJ was a tremendous facilitator.

How I Am Coping During The Quarantine

Written by: Debbie

This is my story, maybe it will help inspire you, maybe it won’t. What I am not going to do is tell you how you should be dealing with the quarantine. There are plenty of experts who are offering advice. Also,there are a ton of talking heads stirring up your worst fears and then offering ways to calm them down again, until the next headline. Furthermore, there are too many Hollywood stars doling out admonitions from the comfort of their spacious mansions, creating a resentment from their fan base. I am simply going to share what has worked for me and kept my spirits up.

We started early in the quarantine as my husband’s company decided to start work from home (WFH) almost immediately and why not? The company has the technology to do so. This created a change in my living and working as I was already WFH, however, that included most of my clients coming to see me in my home office. Because my husband and I are no spring chickens and because he has a history of heart concerns, we decided that I needed to move towards online work, via Zoom or Facebook Portal or other means.

Initially, I kept busy

with my clients as my schedule always has been, just done exclusively by remote. Then I noticed the palpable fear of the medical professionals and so I added free sessions to anyone in the field. That has taken over a good number of my sessions. I trust that I will be able to get back to a more balanced schedule soon enough, in the meanwhile this is my way of paying it forward.

I like structure in my life. For me, this means I have continued with a routine. Awakening early every morning to walk the dogs and feed them, followed by my normal schedule of cleaning my home and exercise for my body. Next, I ablute and once dressed, head downstairs to my office. If I have sessions scheduled, I begin with those. Otherwise I am working on paperwork and all the background stuff that I do to keep in business.

Downtime

There is more downtime simply by the nature of this quarantine. That is where it has become particularly important that I use it well. By that, I mean find ways to nurture me. Today, I overheard the backyard neighbors’ little children shrieking with delight as they ran through the water sprinkler. I moved my laptop out to my back porch so I could enjoy the unfettered joy. With my husband home that has given me cherished “water cooler time”. That is time to take a break and just talk about nothing in particular. At the end of our workday, we walk through the park with our dogs. We are in almost total isolation, enjoying the sights and sounds of nature.

I have taken the time to learn new recipes, nothing earth shattering mind you. Still I discovered that enchilada sauce doesn’t have to come from a can. And egg drop soup is relatively easy to make. Claiming a shortage in the meat department, I have even included more plant-based meals into our diet. He is enjoying them!

Although I am unable to physically visit with my sons and their partners, we are fortunate to have the Facebook Portal. Therfore, we have held family happy hours and chat sessions. Most of that time is spent in gales of laughter, just like the old days around our dinner table. Speaking of dinner, we are having our food and supplies delivered. Without the distraction of shiny displays I am saving money! In support of local businesses, we get take-out a few meals a week.

I have had projects waiting for me to have free time. Some of them will still wait, I guess they weren’t a priority. Others, such as going through old photos and scaling back the quantity has given me the gift of recalling some wonderful memories. My plants are happy with the attention given to them now, just like some of my friendships. It is fun exchanging funny memes and thoughts and inspirations with friends and loved ones. It helps me to look for and read what feeds my soul. Selfishly, I am enjoying all the time I have with my husband.

What I am not doing

is overdosing on news. I watch enough to be aware, not so much as to ride the roller coaster that media would provide. Nor am I joining in negativity and trash talking; whether it is social media, texts or phone calls. If a dark moment seems to encroach on my mind or my soul, I do self-hypnosis or meditate. Using the other tools in my toolkit to reframe that moment as well. I am doing my best not to judge anyone else for how they are reacting to this quarantine, no one needs or wants my opinion anyway. Let me note, I refuse to feel guilty if I don’t behave perfectly, these are imperfect times.

Just as I started this, this is my story, it is not meant to “should” on you. I hope it may inspire you. If you have ways of coping that will inspire me, please share! I am always open to new ideas.

Self-Care In Times Of Stress

Written by: Debbie

I often see people during a time that they consider to be the worst time of their life. Whether it is due to parenting challenges, loss of a loved one, career struggles, divorce or any stressful situation, they turn to me for handling stress. Hypnosis is an amazing tool to use for coping with stress and so I love assisting these people. I have several protocols I use with clients and I used myself during the stress I recently endured with the care and loss of family members. Just as important for me was self-care, the same for my clients.

When stress strikes, self-care often takes a backseat. The ability to care for oneself is related to the ability to go within on a consistent basis and listen to with open, compassionate ears. However, during those stressful periods, we will tend to focus outward. We diminish or disregard our inner life, ignoring our needs and limits.

This can lead to even more stress as a lack of proper sleep, nutrition and exercise will help to wear the body down. I will check in with my clients to be sure they are taking care in those areas. Once that has been explored it is time to look at other ways we care for ourselves and live more fully. Listed below are some great ways to be sure you are taking care of you!

Deep breathes. Anyone who has ever met me or read anything I have written knows how valuable I feel deep breathes are. Even better, go outside and get deep breathes of fresh air!

Wiggle your toes. Yes, whether it is in the water, in sand, tall grass or just naked tootsies on the couch, wiggling toes helps you release the stress you were storing up in those little piggies!

Listen to music. Whether it is slow and relaxing music or up-beat dance music, music heals the soul.

Create. Painting, crafting or sculpting it is easy to get lost in the creation of your project and tune into your inner genius.

Go for a walk. If you have a dog, that pup will love to join you on an adventure. If not, take along a camera and capture your surroundings.

Work on a puzzle. Crossword, jigsaw or word search. Get lost in the solving and enjoy the feeling of accomplishment when you have completed your puzzle.

Read a good book. It is so much fun to get caught up in the narrative of a great read as well as mentally stimulating.

Dance. Dance like nobody is watching. There are so many benefits to dancing including improved mood, lowers stress and anxiety. According to research carried out by The Arts in Psychotherapy, when the chemicals and hormones are unleashed, they help improve one’s mental state; even one “lively” session of dance can reduce depression.

Scale back. No is an option, use it as a response when you feel your plate is full.

Ask for help. Our friends and loved ones are not mind readers. Give those who love you the opportunity to be there for you.

Be more social. There will be times you need alone time. There are also times that lunch with a friend, hitting a movie with your partner or participating in a book club helps to get you outside of your thoughts.

Whatever works for you, just be sure that you take care of you. Remember that whatever you are experiencing isn’t likely to be permanent and on the other side will be a whole lot of new found wisdom.

Create A Weight Management Business Plan

Written by: Debbie

“It does not do to leave a live dragon out of your calculations, if you live near one.” – J.R.R. Tolkien

I have clients who see me to reduce their weight. They know what to do and they know what they are doing that prevents them from having the healthy body they desire. Still they can’t seem to find the motivation for the follow through. I will explain to them that just by showing up in my office they have demonstrated a level of motivation that we can build upon. Along with practical and creative ideas that we may brainstorm to assist them with making lifestyle changes that are easy to transition to and maintain.

“Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.” – Pablo Picasso

Pablo Picasso was a creative, yet he realized that in order to achieve what he desired, he needed to have a plan and then act upon that plan. The same is true of weight loss. Without a plan, it is easy to give in to temptations.

Build a weight management business plan

Any successful venture requires a plan that describes its mission and specifics on how to achieve it. Without one, you have no idea where you’re starting, where you’re going, or how you’ll get there. Treat your goal as a business objective; If you were trying to accomplish something for a client, you probably wouldn’t start out without a strategy. Time to prioritize your health as you would a business goal. While exercising and cutting calories are vital to dropping those extra pounds, your mental outlook can mean the difference between success and failure.

Create a mission statement. It should be clear and concise so that you can repeat it regularly.

Begin by listing all the reasons you can think of for slimming down. Define your weight-loss motivation, highlighting any reasons that include other people.
Rewrite the list, this time omitting the highlighted items.
Inspect each one for phrases like “have to”, “need” or “must.” These words imply obligation, not desire which means eventually, they’ll also invite the instinct to rebel. Translate each “have to” into a “want to.” If your reasons lose their relevance, pare down the list again.
Once you’ve determined exactly what you want to achieve and your deadline, work backwards to create a monthly plan of action with realistic and specific goals for losing weight, break that down to weekly and daily changes you will be making. Make change progressive rather than all at once.

Think about how many minutes will you dedicate to research, diet, meditation, and/or exercise? IF you already have a strict schedule, what are you willing to sacrifice to make room for these endeavors? Remember, where you place your time and attention in life demonstrates your priorities.

Having this plan in writing makes it easy to read as a reminder on the days when you struggle and to cheer on when you realize you are more on track than you expected.

Foods To Help Stop Smoking

Written by: Debbie

During a session to stop smoking, I review practical tips and ideas to assist my clients in the process, including foods to help stop smoking. The research on this may be limited, but smokers widely report that some foods and drinks can help you. Duke University researchers became interested in claims from smokers that certain foods and drinks made cigarettes taste better, so they decided to investigate it by surveying over 200 smokers about foods and drinks which make cigarettes either taste better or worse.

Here is a sampling of what they found:

Milk and Dairy

Dairy products were identified as one of the types of food and drink that made cigarettes taste worse, most smokers said that it gave their cigarettes a bitter aftertaste.

Vegetables and Fruits

It is reported that these foods make cigarettes taste less desirable. Furthermore, cigarettes block the absorption of important nutrients, such as calcium and vitamins C and D. (For example, smoking just one cigarette drains the body of 25 mg of vitamin C.) Not only will the former smoker now benefit from those nutrients, any possible cravings are diminished by eating these foods.

Ginseng Tea

There is research that suggests ginseng could be therapeutic because it may weaken the effect of dopamine, a neurotransmitter in the brain that is associated with pleasure (released when smoking tobacco). Studies suggest that ginseng could genuinely reduce the effects of nicotine.

Popcorn

Enjoy popcorn, just leave off the extra butter. Popcorn is high in fiber and low in calories, plus it keeps your hands busy. If the popcorn seems bland, try spraying it with a butter-flavored or olive-oil spray and add a blend of herbal seasoning, garlic, and onion powder, or a little red pepper powder.

Hummus

Hummus is rich in protein, fiber and vitamins and pairs well with many raw veggies. Our body is ready to absorb the nutrients this snack provides now that the smoke has cleared.

How Stopping Smoking Effects Your Body

Written by: Debbie

Smoking releases 7,000 thousand chemicals into your body. The result isn’t only damage to your lungs, but also your heart, organs and many other body structures. The good news is even if you’ve smoked for many years, you can reverse these effects and experience health benefits from the first hours you stop smoking to the decades after you quit.

For my clients who have stopped smoking, this is what you have to look forward to. If you are considering stopping smoking, this should help you decide.

Smoke cessation recovery timeline

20 minutes after your last cigarette

The positive health effects of quitting smoking begin 20 minutes after your last cigarette. Your blood pressure, pulse rate and the temperature of your hands and feet have returned to normal. Also, fibers in the bronchial tubes that previously didn’t move well due to constant exposure to smoke will start to move again. This is beneficial for the lungs: These fibers help move irritants and bacteria out of the lungs, helping reduce the risk for infection.

8 hours after your last cigarette

Remaining nicotine in your bloodstream has fallen to 6.25% of normal peak daily levels, a 93.75% reduction.

12 hours after your last cigarette

Your blood oxygen level has increased to normal and carbon monoxide levels have dropped to normal. When carbon monoxide goes away, your oxygen levels start to increase to more normal levels. This increased oxygen helps nourish tissues and blood vessels that were getting less oxygen while you were smoking.

24 hours after your last cigarette

By the one-day mark, you’ve already decreased your risk of heart attack. This is because of reduced constriction of veins and arteries as well as increased oxygen levels that go to the heart to boost its functioning.

Nicotine levels in your bloodstream have also decreased to negligible amounts at this time.

48 hours after your last cigarette

At 48 hours, previously damaged nerve endings start to regrow. You may realize you’re smelling and tasting things better than you were before.

72 hours after your last cigarette

Your entire body will test 100% nicotine-free. Over 90% of all nicotine metabolites (the chemicals nicotine breaks down into) have passed from your body via your urine. You’ll often find yourself breathing more easily because the bronchial tubes inside the lungs have started to relax and open up more. This makes air exchange between carbon dioxide and oxygen easier. In addition, your lung capacity, or ability of the lungs to fill up with air increases.

2 weeks after your last cigarette

Within two weeks of quitting smoking, you may start to notice you’re breathing and walking easier. This is thanks to improved circulation and oxygenation. Blood circulation in your gums and teeth are now similar to that of a non-user.

21 days after your last cigarette.

The number of acetylcholine receptors, which were up-regulated in response to nicotine’s presence in the frontal, parietal, temporal, occipital, basal ganglia, thalamus, brain stem and cerebellum regions of your brain have now substantially down-regulated. Receptor binding has returned to levels seen in the brains of non-smokers (2007 study).

1 month after your last cigarette

In just one short month, you can experience many health changes related to stopping smoking. You may be feeling a sense of heightened overall energy. You may also notice that many smoking-related symptoms have decreased, such as sinus congestion and shortness of breath with movement. In addition to these benefits, fibers in the lungs that help keep the lungs healthy are growing back. These fibers can help reduce excess mucus buildup and protect against bacterial infections.

For The Science Geek (After 1 month)

(For the science geek) Plasma suPAR is a stable inflammatory biomarker that helps predict development of diseases ranging from diabetes to cancer in smokers. A 2016 study found that within 4 weeks of quitting smoking that suPAR levels in 48 former smokers had fallen from a baseline smoking median of 3.2 ng/ml to levels “no longer significantly different from the never smokers’ values” (1.9 ng/ml)

3 months after your last cigarette

Within three months after quitting, a woman can improve her fertility as well as reduce the risk that her baby will be born prematurely.

11 months after your last cigarette

Smoking decreases the thickness of the brain’s outer layer, the cortex. Smoking induced cortical thinning is associated with poor decision making, risk taking, a lack of impluse control, early dementia, and nearly 14% of Alzheimer’s cases worldwide. According to a 2015 study, it takes 0.9 years (10.8 months) without smoking to recover from the cortical thinning effect of each pack-year of smoking. Congratulations, your cortex is growing thicker and the quality of your thoughts, decisions and actions has improved.

1 year after your last cigarette

After one year of quitting smoking, your lungs will have experienced dramatic health improvements in terms of capacity and functioning. You’ll notice how much easier you breathe when you’re exerting yourself and how much less coughing you have compared to when you smoked. Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker.

3 years after your last cigarette

In three years after quitting smoking, your risk of a heart attack has decreased to that of a nonsmoker.

5 years after your last cigarette

If a female ex-smoker, your risk of developing diabetes is now that of a non-smoker (2001 study).

Your risk of death from lung cancer has dropped by half compared to when you smoked, according to the University of North Carolina.

10 years after your last cigarette

Your risk of being diagnosed with lung cancer is between 30% to 50% of that for a continuing smoker (2005 study). Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Risk of cancer of the mouth, throat, esophagus and pancreas have declined. Risk of developing diabetes for both men and women is now similar to that of a never-smoker (2001 study).

15 years after your last cigarette

At the 15-year mark, your risk for heart attack and stroke has decreased to equal that of a person who’s never smoked before.

20 years after your last cigarette

If a female, your excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker (2008 study). Risk of pancreatic cancer has also declined to that of a never-smoker (2011 study).

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