HOW TO

Quit

STEP 1. Getting Ready to Quit 

- Set a date for quitting. If possible, have a friend quit smoking with you. 

- Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee or driving a car). 

- Change your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when smoking. Think about how you feel when you smoke. 

- Smoke only in certain places, such as outdoors. 

- When you want a cigarette, wait a few minutes. Try to think of something to do instead of smoking; you might chew gum or drink a glass of water. 

- Buy one pack of cigarettes at a time. Switch to a brand of cigarettes you don't like. 

STEP 2: On the Day You Quit

- Get rid of all your cigarettes. Put away your ashtrays. 

- Change your morning routine. When you eat breakfast, don't sit in the same place at the kitchen table. Stay busy. 

- When you get the urge to smoke, do something else instead. 

- Carry other things to put in your mouth, such as gum, hard candy, or a toothpick. 

- Reward yourself at the end of the day for not smoking. See a movie or go out and enjoy your favorite meal.


STEP 3: Staying Quit

- Don't worry if you are sleepier or more short-tempered than usual; these feelings will pass. 

- Try to exercise-take walks or ride a bike. 

- Consider the positive things about quitting, such as how much you like yourself as a non-smoker, health benefits for you and your family, and the example you set for others around you. A positive attitude will help you through the tough times. 

- When you feel tense, try to keep busy, think about ways to solve the problem, tell yourself that smoking won't make it any better, and go do something else. 

- Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke. 

- Start a money jar with the money you save by not buying cigarettes. 

- Let others know that you have quit smoking-most people will support you. Many of your smoking friends may want to know how you quit. It's good to talk to others about your quitting. 

- If you slip and smoke, don't be discouraged. Many former smokers tried to stop several times before they finally succeeded. Quit again. 

If you need more help, see your doctor. He or she may prescribe nicotine gum or a nicotine patch to help you break your addiction to cigarettes. 

For more information about quitting, call 1-800-4-CANCER, the National Cancer Institute's toll-free Cancer Information Service, or 1-800-ACS-2345, the American Cancer Society's Cancer Response System, or look in your local phone directory for smoking cessation resources that may be available in your area, such as local chapters of the American Cancer Society, American Lung Association, American Heart Association, or state and local health departments.

Protect Those Around You

- If you must smoke, try doing so outside the house, office, etc. This will reduce or even eliminate second-hand smoke which in most cases is even more harmful to ones health then smoking his/herself.

- Don't leave lit cigarettes around, they are a fire hazard and could cause extensive damage to property and even kill you and/or your loved ones without much warning.

Protect Your Environment

- Again, if you must smoke, please discard your butts in a "butt-stop" or in special purpose cigarette butt collection dishes, not on the ground. Small children and animals don't want your dirty habit hanging around their play areas.

- Make sure your cigarette is fully extinguished before throwing it out, fires are often started this way.