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Keys To Quitting

Two weeks before quitting

• Set a quit date and stick to it-not even a single puff or pinch!
• Make a list of all the reasons you want to quit.
• Only smoke outside until your quit date. This will make your home smell better.
• Think about past quit attempts. What worked and what did not?

One week before quitting

• Plan how to avoid your smoking "triggers."
• Cut down on the number of cigarettes you smoke each day.
• Make a list of people you can turn to when cravings hit hard
• Decide how you will celebrate your first week without cigarettes.
• Stock up on sugarless gum and other health snacks to help you deal with cravings.
• The night before you quit, throw out all cigarettes. Put away ashtrays.

Your first week smoke-free

• Drink lots of water.
• Wash your clothes to get rid of the smell of smoke.
• Try deep breathing and mediation to help you get through cravings.
• Keep busy.
• Exercise.

Get Support and Encouragement

• Tell your family, friends and coworkers you are quitting.
• Talk to your doctor or other health care provider.
• Get group, individual, or telephone counseling.

Learn New Skills and Behaviors

• When you first try to quit, change your routine.
• Reduce stress.
• Distract yourself from urges to use tobacco products.
• Plan something enjoyable to do everyday.

Get Therapy and Use It Correctly

• Talk to your health care provider about which therapy will work best for you.
• Nicotine gum- over-the-counter.
• Nicotine lozenges- over-the-counter.
• Nicotine patch- available over-the-counter.
• Bupropion SR-available by prescription.
• Nicotine inhaler- available by prescription.
• Nicotine nasal spray- available by prescription.
• Alternative therapies- hypnosis, acupuncture.

Be Prepared for Relapse or Difficult Situations

• Avoid alcohol and caffeine.
• Be careful around other smokers.
• Improve your mood in ways other than using tobacco.
• Eat a healthy diet and stay active.