Quitting tobacco use
Preparing to quit
- Make a pact with yourself to quit.
- Pick a date for quitting.
- Write down your three most important reasons for quitting on a card. Carry the card with you or post it on the refrigerator and look at it several times a day.
- Start reducing your smoking. Don't allow yourself to smoke in certain places.
- Visualize yourself as a nonsmoker.
- Plan your reward for each day you don't smoke.
- Get rid of all cigarettes and chewing tobacco.
- Throw away your ashtrays.
- Don't allow smoking in your home — if other family members want to smoke, ask them to go outside.
- Avoid "high risk" situations: bars, parties and smoking environments.
- Think positively. Believe you can quit and don't make a big deal of it.
- Take it one day at a time. If you fall off the wagon, climb back on! Remember that even the most intense craving lasts only five to 10 minutes … so wait it out!
Talk with your health care provider about which way(s) to quit may help you the most.
- Over-the-counter products include nicotine gum (Nicorette™), nicotine lozenge (Commit™), and the nicotine patch (Nicoderm® and Nicotrol®).
- Prescription products include Chantix™, Zyban®, nicotine nasal spray, nicotine inhaler, and nicotine patch (Habitrol® and Prostep®).
Other ways to quit include hypnosis, acupuncture, delaying the first cigarette of the day, cutting down, and quitting cold turkey.
Talk with your health care provider about your best treatment options. You can also check with your insurance provider about quitting programs that
may be available to you.