11
Tips to Quit Smoking
Get Ready
Calendar • Listyourreasonsforquittingandposttheminaplacewhereyoucanseethemoften.
• Setaquitdatethatfallswithinthenext2weeks.Thinkaboutpickingadaythatisspecialtoyou,suchasyourbirthdayoraholiday,ifithappensduringthattime.
• Throwawayallcigarettes,lighters,matches,andashtraysinyourhome,car,andplaceofwork.
• Donotletpeoplesmokeinyourhome.
• Donottrytocutbackoncigarettesbybuyingoneatatimeinsteadofbuyingapack.Thiscostsmoremoneyplusyoucanlosecountandendupsmokingmorecigarettes.
• Thinkaboutwhenyoutriedtoquitbefore.Whatworkedandwhatdidnot?
• Onceyouquit,donotsmoke—notevenapuff!Onecigarettecancauseyoutostartsmokingagain.
Line Up Support
• Tellyourfamily,friends,andcoworkers thatyouaregoingtoquitsmoking.Askfortheirhelp,includingnotsmokingaroundyouorofferingyoucigarettes.
• Getindividual,group,ortelephonecounseling.Themorecounselingyouhave,thebetteryourchancesareofquitting.
• Signupfortextalerts,likeSmokefreeTXT.Youwillreceiveencouragement,advice,andtipsthathelpyouquitforgood.
• Joinsocialmediasupportgroups.
• Findoutwhatsupportgroupsandquit-smokingactivitiesarehappeninginyourcommunity.Thinkaboutwhichonesyouwillgoto.
• Thinkpositivelyaboutquittingandbreakingthesmokinghabitforgood.
22
Find Ways to Relax
• Distractyourselffromurgestosmoke.
» Dosomethingthatkeepsyoubusy,liketalkingtosomeoneorgoingforawalk.
» Drinkplentyofwater.
» Changeyourroutine.Forexample,takeadifferentroutetowork.
• Dosomethingtoreduceyourstress.Listentomusic,doaerobics,ordancetoyourfavoritemusic.
• Plansomethingenjoyable todoeveryday.
Make It Easy On Yourself
• Askyourhealthcareproviderwhatquitaidstouse.Someoptionsarethenicotinepatch,nicotinegum,nicotinenasalspray,nicotineinhaler,andbupropionSR.
• Avoiddrinkingalcohol.
• Spendmoretimewithfriendswhodonotsmoke.Beingaroundpeoplewhosmokecanmakeyouwanttosmoke.
• Eathealthyandstayactive.Donotletweightgaindistractyoufromyourmaingoal—quittingsmoking.
• Trydoingsomethingnewifyouareinabadmoodorfeeldepressed.
• Bekindtoyourself.Remindyourselfofthereasonsyouwanttoquit.Ifyouslip,itisok.Tryagain!
3
Pledge to Live Smoke-FreeMake a pledge to yourself, your family, and your community.
QuitIfYouSmoke
Iwillsetaquitdatetoday.(Theimportantthingisforyoutopickthedate—notyourdoctor,notyourfamily,notyourkids.Itisyourdecision.)
Myquitdateis________________(date).
Helpyourchildrenstaysmoke-free
Iwilltalktomychildrenaboutwhysmokingisbad.Iwillencouragethemtocreateasignthatsays,“Weareproudtobesmoke-freekids.”
Iwilldothison________________(date).
Keepyourhomesmoke-free
Iwillletmyfamily,friends,andothersknowthatIdomindiftheysmokearoundme.Iwillputa“NoSmoking”stickerorsigninmyhouseandcar.
Iwilldothison________________(date).
Helpyourcommunity
Iwillencouragemyneighborsandlocalbusinesses,suchasrestaurants,tobesmokefree.Iwillgivethem“ThankYouforNotSmoking”cards.
Iwilldothison________________(date).
My reasons for quitting smoking: _____________________________
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December 2013
