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