You Can Quit

Most people try several times before they quit for good. Quitting is hard, but— You Can Quit

 

If you do slip and have a smoke, don't beat yourself up, and don't give up. 

Instead, think of what you can learn from this. 

Review what led you to smoke:

• Were you alone, or with others? 
• How were you feeling before and after that cigarette? 
• Did something happen that triggered the slip, such as a stressful time at work or a family fight? 
• Was the trigger a time or place you used to smoke:  drinking in a bar, driving in a car, talking on the phone? 

 Plan how you'll avoid or cope with that the next time.  Ask for help from friends or experts.

1. Make the Decision to Quit
2. Set a Quit Date, and Choose a Quit Plan
3. Deal With Withdrawal
4. Stay Quit 

 

Get Help

• Tell your family, friends, and people you work with that you are going to quit. Ask for their support.

• Talk to your doctor, nurse, or other health care worker. They can help you quit.

• Call 1-800-QUIT NOW.  It's free. They will set up a quit plan with you.

THE DAY YOU QUIT

• Throw away all your cigarettes, lighters, and ashtrays.
• You will feel the urge to smoke, but is usually passes in 2-3 minutes.  When you feel the urge, do something else.  Take deep breaths and let them out slowly.  Drink a glass of water.
• Carry things to put in your mouth, like gum, hard candy or toothpicks.
• Keep busy:  Go to the movies, ride your bike, walk the dog, play video games, call a friend.
• Go to places where you're not allowed to smoke, like the movies or the mall.

After you quit, don't smoke—not even a puff! Don't use any tobacco!

 

Stay Quit

• If you "slip" and smoke or chew tobacco, don't give up. Try again soon. Set a new quit date to get back on track.

• Avoid alcohol.

• Avoid being around smoking.

• Eat healthy food and get exercise.

• Keep a positive attitude. You can do it!