Smoking endangers the health of the smoker and those around them, leading to a variety of diseases. Half of long-term smokers will eventually die from tobacco-related diseases, and half of them will die in their middle years of life, with a loss of life expectancy of about 20-25 years. Smoking is harmful, but it is possible to eliminate this harm to some degree or completely by quitting in a timely manner. Recognize the dangers: The main harmful components of paper cigarette smoke include: nicotine, tar, potential carcinogens, carbon monoxide, and soot. Smoking is associated with the development of lung cancer, chronic obstructive pulmonary disease, coronary heart disease, oral cancer, laryngeal cancer, esophageal cancer, peptic ulcers, stroke, arteriosclerosis, and other diseases. “Secondhand smoke has a significant impact on the growth and development of children, increasing the incidence of asthma and bronchitis; smoking in husbands can lead to infertility in wives, and passive smoking in pregnant women can lead to stillbirths and miscarriages. The benefits of quitting smoking: Quitting smoking in the short term can improve taste, improve sleep, reduce coughing and improve vision, etc.; while quitting smoking for 1 year reduces the risk of coronary heart disease by half compared to continuing smokers; quitting smoking for 10 years reduces the risk of lung cancer by half compared to continuing smokers; quitting smoking for 15 years reduces the risk of coronary heart disease similar to never smokers. Therefore, it is never too late to quit smoking, and it is best to quit before serious health damage occurs. Quick quit method: 1, quit smoking from now on, quit smoking completely or gradually reduce the number of smoking methods, usually 3 to 4 months can be successful. 2, throw away all cigarettes, lighters, matches and ashtrays. 3.Avoid participating in places or activities where you used to smoke. 4, drink water, eat fruit or walk after meals, break free from the idea of a cigarette after meals. 5, when the addiction to smoke, to immediately do deep breathing activities, or chewing sugar-free gum. 6, decisively refuse the temptation of cigarettes, often remind yourself that another cigarette is enough to make the plan to quit smoking in the past. Effective smoking cessation method: Many smokers resolve to quit and then return to smoking, the main reason for this situation is the nicotine in tobacco to the brain pleasure temptation, difficult to tolerate the pain of nicotine withdrawal syndrome, etc., so the effective lifting of the various symptoms after quitting, is an important part of being able to achieve successful smoking cessation. 1, nicotine replacement therapy: combined with behavioral therapy, the use of nicotine substitutes, including: nicotine patches, nicotine gum, nicotine sublingual tablets, nicotine nasal spray, nicotine inhaler, etc. 2.Western medicine therapy: bupropion, varenicline, etc. 3, Chinese medicine to quit smoking: ear acupuncture points to quit smoking (pressure ear acupuncture points, ear acupuncture, etc.), body acupuncture points to quit smoking (acupuncture, Chinese medicine paste points, etc.), Chinese medicine soup, etc. 4.Psychotherapy: reflect on the harm of smoking and the reasons for quitting, recall the benefits and achievements after quitting, and establish an optimistic attitude towards quitting.