Five Keys for Quitting
Studies have shown that the following steps will help you quit using tobacco and quit for good. You have the best chances of quitting if you use them together.
1. Get Ready
Set a quit date.
- Change your environment.
- Get rid of ALL cigarettes, ashtrays and other tobacco related items in your home, car and place of work.
- Don't let people smoke or use tobacco in your home.
- Review your past attempts to quit. Think about what worked and what did not.
- Once you quit, don't smoke or use tobacco-NOT EVEN A PUFF!
2. Get Support and Encouragement
Studies have shown that you have a better chance of being successful if you have help. You can get support in many ways:
- Tell your family, friends and co-workers that you are going to quit and want their support. Ask them not to smoke or use tobacco around you or leave cigarettes out.
- Talk to your healthcare provider (for example, doctor, dentist, nurse, pharmacist, psychologist or smoking/tobacco counselor).
- Get individual, group or telephone counseling. The more counseling you have, the better your chances are of quitting. Programs are given at local hospitals and health centers. Call your local health department for information about programs in your area.
3. Learn New Skills and Behaviors
- Try to distract yourself from urges to smoke or use tobacco. Talk to someone, go for a walk or get busy with a task.
- When you first 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, exercise or read a book.
- Plan something enjoyable to do every day.
- Drink a lot of water and other fluids.
4. Get Medication and Use It Correctly
Medications can help you stop smoking or tobacco use and decrease urges.
- The U.S. Food and Drug Administration (FDA) has approved six medications to help you quit smoking or tobacco use:
- 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 by prescription and over the counter
- Nicotine lozenge: Available over the counter
- Always check with your health care provider for advice before taking over-the-counter medications.
- All of these medications will more or less double your chances of quitting and quitting for good.
- Everyone who is trying to quit may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day or have a medical condition, talk to your doctor or other healthcare provider before taking medications.
5. Be Prepared for Relapse or Difficult Situations
Most relapses occur within the first three months after quitting. Don't be discouraged if you start smoking or tobacco use again. Remember that most people try several times before they finally quit. Here are some difficult situations to watch for:
- Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.
- Other smokers or tobacco users. Being around smoking can make you want to smoke.
- Weight gain. Many smokers or tobacco users will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal of quitting. Some quit-smoking medications may help delay weight gain.
- Bad mood or depression. There are a lot of ways to improve your mood other than smoking or using tobacco.
- If you are having problems with any of these situations, talk to your doctor or other health care provider.
Special Situations or Conditions
Studies suggest that everyone can quit smoking or tobacco use. Your situation or condition can give you a special reason to quit.
- Pregnant women/new mothers: By quitting, you protect your baby's health and your own.
- Hospitalized patients: By quitting, you reduce health problems and help healing.
- Heart attack patients: By quitting, you reduce your risk of a second heart attack.
- Lung, head and neck cancer patients: By quitting, you reduce your chance of a second cancer.
- Parents of children and adolescents: By quitting, you protect your children and adolescents from illnesses caused by secondhand smoke.
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