Tips on How to Quit Smoking

You can do it! Millions of people have quit smoking and so can you. It won’t be easy, but you’ll feel and look better. Here are some tips that can help.

1. Get Ready
   
   • Make a list of reasons why you want to quit, and why you want to smoke. Review the lists. Which is longer? Which is most important?
   • Set a quit date and mark it on your calendar. Cut back as your quit day gets closer.
   • Change your environment. Get rid of all your cigarettes, your ash trays, and lighters. Replace them with healthy snacks, stress balls, and puzzles that will keep your hands busy.
   • Don't let people smoke in your home or around you.
   • Review your past attempts to quit. Think about what worked and what did not.
   • Once you quit, don't smoke -- 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 coworkers that you are going to quit and ask for their support. If they smoke, ask them not to smoke around you or to leave their cigarettes out.
   • Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist or smoking counselor).

   • ·   Get individual, group or telephone counseling.  Counseling will help improve your chances of quitting.  Check the Quit Smoking Programs page for quit smoking programs in Lake County.  You can also call the Illinois Tobacco Quitline for free telephone counseling at 1-866-QUIT YES (1-866-784-8937).
      

3. Learn New Skills and Behaviors
   
   • Try to distract yourself from urges to smoke. 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. If You Get Medication, Use It Correctly
   Smokers can now obtain these nicotine replacement products with a doctor’s prescription or some are available over-the-counter. These products are designed to reduce cravings for cigarettes and relieve the withdrawal symptoms people experience while trying to quit.

   The U.S. Food and Drug Administration (FDA) has approved these medications to help persons quit smoking:

   • 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
   • Varenicline (Chantix) – Available by prescription
   • Bupropion SR (Zyban) - Available by prescription

   Ask your health care provider for advice and carefully read and follow the information on the package.
    

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 again. Remember, most people try several times before they finally quit. Here are some difficult situations to avoid:
   
   
   • Alcohol. Avoid drinking alcohol. Drinking lowers your chances 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 healthy diet and stay active. Don't let weight gain distract you from your main goal — quitting smoking.
   • Bad mood or depression. There are a lot of ways to improve your mood other than smoking.

Quitting is hard work and a lot of effort, but you can quit smoking.

This information was excerpted from Treating Tobacco Use and Dependence, a U.S. Public Health Service-sponsored Clinical Practice Guideline. For information about the guideline or to get more copies of the booklet, call toll free: 800-358-9295, or write: Publications Clearinghouse, P.O. Box 8547, Silver Spring, MD 20907

See the page "How to help a friend quit smoking" for more information. Print it out and share it with your friends and family. You're more likely to succeed with their support.