"It makes me feel really good that a stranger, someone who doesn't really even know me, cares about me and wants me to quit."
Tips to Quit
You can quit tobacco. Research has shown that using the following tips together can generate the best chances of quitting and staying tobacco-free.
Prepare
- Pick a date to quit and stick to it. Make your words mean something when you say, “I quit.”
- Get rid of ALL tobacco products including cigarettes, chew tins/pouches and ashtrays in your house, car and workplace. Out of sight, out of mind. Or at least if these items are out of reach, you’re less likely to relapse.
- Ask people not to smoke around you and avoid situations where you know tobacco will be present.
- If you’ve tried to quit before, think about what did not work from your last quit attempt. Determine how you can avoid the same problems this time.
- Once you quit, do not smoke — not even one puff!
Build a Support System
- Having some help is a proven aid for making your quit attempt successful. You don’t have to do it alone. The people who care about you and want to see you succeed will be willing and happy to be there for you when times get tough.
- Notify all your friends, family and co-workers about your quit attempt and ask them not to smoke around you.
- Visit your health care provider for additional tips, advice and support.
- Seek counseling. The free help that can give you up to a 70% chance of quitting successful is available through the American Cancer Society’s toll-free Quitline at 877-YES QUIT.
- Find a program that works for you. Check local hospitals and health centers to see what is available near you.
Learn New Skills and Habits
- Distract yourself from tobacco cravings by staying busy.
- Change up your daily schedule at first. Take a different route to work or try walking instead of driving if you can. Try a new place for lunch (in a smoke-free restaurant) or make plans to meet someone for a break.
- Seek out stress-reducing activities. Drink some hot tea, make a trip to the gym, take a bubble bath or check out a book you want to read.
- Make plans to do something you enjoy every day. This will keep your spirits up and your mind off tobacco.
- Stay hydrated by drinking lots of water and other liquids.
Take Advantage of Available Medications and Use Them Correctly
- Try an over-the-counter quitting aid approved by the Federal Drug Administration. These include nicotine gum, patches and lozenges.
- See your health care provider about a prescription for nicotine inhalers, nasal sprays or patches.
- Discuss any of these products — prescription or not — with your health care provider before using any medications.
Prepare for Relapse or Challenging Times
- Like anything in life, quitting smoking takes practice. But you can do it, just stay positive. If you fall off, try again. Learn from each attempt and change your course of action until smoking is a thing of the past. Some factors that increase the odds of a relapse include:
- Alcohol – Drinking can lower your chances of a successful quit attempt.
- Other smokers – Being around smoke can make quitting very difficult. Try to avoid places that will tempt you to smoke.
- Weight gain – Some smokers gain weight (usually less than 10 pounds) during their quit attempt. Do not let it discourage you. Eat healthy meals and exercise regularly. Minor weight gain is less harmful than smoking, and exercise will become easier after you quit using tobacco.
- Bad mood or depression – If you use tobacco to ward off a bad mood or depression, try another enjoyable activity. You may also consult your doctor about medications to help you quit and decrease depression.