TIPS TO HELP YOU QUIT SMOKING

Five Keys for Quitting
Studies have shown that these five steps will help you quit. Their effectiveness is improved if you use them together.

• Get ready
• Get support
• Learn new skills and behaviors
• Get medication and use it correctly
• Be prepared for relapse and difficult situations

1. Get ready

• Set a quit date
• Change your environment
• Get rid of all cigarettes
• Don’t smoke again

2. Get support

• Tell your friends, family and co-workers. Ask for their support.
• Talk to your doctor
• Get individual, group or telephone counseling

3. Learn new skills and behaviors

• Distract yourself from urges to smoke. Talk to someone, go for a walk, etc.
• Change your routine.
• Do something to relieve your stress.
• Plan something enjoyable to do every day.
• Drink a lot of water and other fluids.

4. Get medication and use it correctly

• Medications double your chances of quitting successfully.
• Ask your health care provider for advice

5. Be prepared for relapse

• Most relapses occur within the first three months of quitting. Don’t be discouraged.

Watch out for these difficult situations:

• Alcohol. Drinking lowers your chances of success.
• Avoid other smokers. Being around smoking can make you want to smoke.
• Weight gain. Get active and eat healthy. If you gain weight, don’t let that justify smoking again.
• Bad mood or depression. There are ways to improve your mood besides smoking.