If you’re having trouble quitting smoking, it’s no wonder. About 80% to 90% of smokers are addicted to the nicotine in cigarettes. Your body gets used to it, and over time, you need nicotine to feel normal. When you stop getting your fix you’ll have strong cravings and may feel anxious and irritable.

Cigarettes harm nearly every organ in the body. When you smoke, you raise your chance of having a number of eye problems that can lead to blindness.

Menthol cigarettes cause cancer, heart disease, and other health problems. Most cigarettes in the U.S. have some menthol in them, but only ones that have a certain amount can say it in their name. Some research suggests they may be more addictive.

When you stop smoking, some good things happen quickly, and others take more time. Two weeks to three months after stubbing out your last cigarette, your risk of heart attack begins to fall and your lungs will work better.Ten years after, your risk of dying of lung cancer is about half of that of a smoker’s. By 15 years, your risk of stroke and heart disease is the same as other nonsmokers’.

Most smokers try kicking the habit at least once a year. Many try several times before they’re finally able to stub it out for good. Don’t be too hard on yourself if you slip up and have a cigarette. But do stop yourself from having another. Try to understand why it happened so you can learn from it. Talk to your doctor about your efforts to quit, and ask friends, family, and coworkers for support.

There’s no safe level of secondhand smoke. It can stay in the air for several hours, and breathing it in for even a short time can hurt your body. Secondhand smoke is especially dangerous for children. Kids whose parents smoke around them are also more likely to get bronchitis and pneumonia.

Quitting cold turkey doesn’t work for most people. Neither does going it alone. Research shows that people do best when they take either over-the-counter or prescription medications to help them stop and get counseling at the same time. You can get one-on-one or group counseling. Phone counseling is also available in every state by calling 1-800-QUIT-NOW.

Cigarettes make your body burn calories faster, but if you watch what you eat and stay active, you may not gain any weight at all when you quit. Keep your hands busy by playing with a pencil, paper clip or marbles, and munch on fruits, veggies, or sugarless gum. Also, brush your teeth often, and don’t use food as a reward for every smoke-free day or week.

When you stop smoking, your body and mind react. Withdrawal is different for everyone, but other common symptoms include trouble sleeping, grouchiness, restlessness, and anxiety. These are usually strongest during the first week after you quit and should get better with every passing day. Some people, though, have symptoms for several months. Talk to your doctor if that happens to you.

People may be able to tell that you smoke just by looking at your face. It can dry your skin, cause it to become less elastic, and make it look dull and gray. Wrinkles can appear around your mouth and eyes by your early 30s, making you look older.

You can live longer and healthier by not smoking. It’s never too late to stop. Even people who quit after decades of smoking improve their health and extend their lives.