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5 Keys to Quitting |
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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!
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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.
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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.
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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
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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.
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