Quit Smoking Help
Quitting is the best thing you can do for your lungs, at any age. You do not have to do it alone, and you can start small.
Free help, any time
Call 1-800-QUIT-NOW (1-800-784-8669). A quit coach will talk with you for free and help you make a plan.
What happens when you quit
- Within days: the carbon monoxide in your blood goes back to normal.
- In 1 to 12 months: coughing and shortness of breath get better.
- In 1 to 2 years: your risk of a heart attack drops a lot.
- In 10 years: your risk of lung cancer is about half that of someone who still smokes.
Not ready yet?
That is OK. You can still take small steps:
- Do not smoke inside your home or car.
- Wait 10 minutes before each cigarette.
- Write down why you might want to quit someday.
- Call the quit line just to ask questions.
Ready to quit?
- Pick a quit day in the next 2 weeks.
- Tell family and friends so they can cheer you on.
- Ask your doctor about medicines that make quitting easier.
- Get rid of cigarettes, lighters, and ashtrays.
- Call 1-800-QUIT-NOW for a free coach.
Menthol, cigars, and vapes
Your quit coach can help with menthol cigarettes, cigars, cigarillos, and vapes too. Tell them what you use.
Staying quit
Many people try more than once before they quit for good. A slip does not mean you failed. Get back on track and call for support.
Have a question?
The American Lung Association’s Lung HelpLine can help. Call 1-800-LUNGUSA (1-800-586-4872) and press 2, send a question online, or chat live when chat is open.
SourcesChecked October 2026.