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.