Quit Smoking

Studies have shown that these five steps will help you quit smoking and quit for good.

You have the best chances of quitting if you use them all together.

1. Get ready.
2. Get support.
3. Learn new skills and behaviors.
4. Get medication and use it correctly.
5. Be prepared for relapse or difficult situations.
Here's how...

1. Get Ready

A.

Set a quit date.

B.

Change your environment. Don't let people smoke in your home. Get rid of ALL cigarettes and ashtrays in your home, car, and place of work.

C.

Review your past attempts to quit. Think about what worked and what did not.

D.

Once you quit, don't smoke—NOT EVEN A PUFF!

2. Get Support and Encouragement

Studies have shown that you have a better chance of being successful if you have help. You can get support in many ways:

A.

Tell your family, friends, and co-workers that you are going to quit and want their support. Ask them not to smoke around you or leave cigarettes out.

B.

Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor).

C.

Get individual, group, or telephone counseling. The more counseling you have, the better your chances are of quitting. Programs are given at local hospitals and health centers. Call your local health department for information about programs in your area.

3. Learn New Skills and Behaviors

A.

Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.

B.

When you first try to quit, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.

C.

Do something to reduce your stress. Take a hot bath, exercise, or read a book.

D.

Plan something enjoyable to do every day.

E.

Drink a lot of water and other fluids.

4. Get Medication and Use It Correctly

Medications can help you stop smoking and lessen the urge to smoke.

A.			The U.S. Food and Drug Administration (FDA) has approved five medications to help you quit smoking: 1. Bupropion SR—Available by prescription. 2. Nicotine gum—Available over-the-counter. 3. Nicotine inhaler—Available by prescription. 4. Nicotine nasal spray—Available by prescription. 5. Nicotine patch—Available by prescription and over-the-counter.
B.			Ask your health care provider for advice and carefully read the information on the package.
C.			All of these medications will more or less double your chances of quitting and quitting for good.
D.			Everyone who is trying to quit may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day, or have any sort of a medical condition, talk to your doctor before taking medication.