5 Keys to Quitting
1. Get Ready.
2. Get Support.
3. Learn new skills and behoviors.
4. Get medication and use it correctly.
5. Be prepared for difficult sitations.
5 Keys to Quitting
1. Get Ready.
  • Set a quit date.
  • Change your environment. (Get rid of your cigarettes and don't let people smoke in your home or car.)
  • Review your past quit attempts. Think about what worked and what didn't.
  • Make a list of reasons to quit.
  • Once you quit don't smoke--not even a puff!
2. Get Support.

You will have a better chance of success if you have help. You can get help in may ways:
  • Tell family, friends and coworkers that you are going to quit and want their support.
  • Ask them not to smoke around you.
  • Ask them if they want to quit with you.
  • Talk to your health care provider; they can help.
  • Get individual, group or telephone counseling.
3. Learn New Skills and Behaviors.
  • Try to distract yourself from urges to smoke.
  • Talk to someone, go for a walk, or find a new hobby.
  • When you try to quit, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.
  • Do something to reduce your stress. Take a hot bath/shower, exercise, read a book, call a friend, or go to a movie.
  • Plan something enjoyable to do every day.
  • Reward yourself since you are doing a good thing for yourself and those around you.
  • 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.
  • Ask your health care provider for advice and carefully follow the instructions on the package.
  • Approved medications can double your chances of quitting for good.
  • Everyone who is trying to quit may benefit from using a medication.
  • If you are pregnant, nursing, under 18 years of age, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider.
  • The U.S. Food and Drug Administration (FDA) has approved five medications to help you quit.
    • Bupropion SR - available by prescription
    • Nicotine gum - available over-the-counter
    • Nicotine inhaler - available by prescription
    • Nicotine nasal spray - available by prescription
    • Nicotine patch - available over-the-counter and by prescription
5. Be Prepared for Difficult Situations.
  • Most relapses occur within the first three months after quitting. Don't be discouraged if you start smoking again.
  • Remember that most people try several times before they finally quit for good.
  • Here are some difficult situations to watch for.
    • Alcohol. Avoid drinking alcohol. Drinking lowers your chance of success.
    • Other smokers. Being around smoking can make you want to smoke.
    • Weight gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a health diet and stay active. Don't let the weight gain distract you from your goal-quitting smoking.
    • Bad mood or depression. There are lots of ways to improve your mood other than smoking.

Home Cunducting a Freedom from Addiction Service Media Resources You and Addiction