QUIT SMOKING

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QUIT SMOKING 2
QUIT SMOKING 3
QUIT SMOKING 4
NICOTINE ADDICTION TEST

HERE ARE SOME TIPS TO QUIT SMOKING

Many ex-smokers say quitting was the hardest thing
they ever did. Do you feel hooked? You’re probably
addicted to nicotine. Nicotine is in all tobacco
products. It makes you feel calm and satisfied. At
the same time, you feel more alert and focused. The
more you smoke, the more nicotine you need to feel
good. Soon, you don’t feel “normal” without nicotine.
It takes time to break free from nicotine addiction.
It may take more than one try to quit for good.
So don’t give up too soon. You will feel good again.
Quitting is also hard because smoking is a big part
of your life. You enjoy holding cigarettes and puffing
on them. You may smoke when you are stressed,
bored, or angry. After months and years of lighting
up, smoking becomes part of your daily routine.
You may light up without even thinking about it.

Smoking goes with other things, too. You may light
up when you feel a certain way or do certain things.
For example:
• Drinking coffee, wine, or beer
• Talking on the phone
• Driving
• Being with other smokers
You may even feel uncomfortable not smoking at
times or in places where you usually have a cigarette.
These times and places are called “triggers.” That’s
because they trigger, or turn on, cigarette cravings.
Breaking these habits is the hardest part of quitting
for some smokers.
Quitting isn’t easy. Just reading this booklet
won’t do it. It may take several tries. But you learn
something each time you try. It takes will power
and strength to beat your addiction to nicotine.
Remember that millions of people have quit smoking
for good. You can be one of them!
Just thinking about quitting may make you anxious.
But your chances will be better if you get ready first.
Quitting works best when you’re prepared. Before you
quit, START by taking these five important steps:
S = Set a quit date.
T = Tell family, friends, and co-workers that
you plan to quit.
A = Anticipate and plan for the challenges
you’ll face while quitting.
R = Remove cigarettes and other tobacco
products from your home, car, and work.
T = Talk to your doctor about getting help
Some things to think about before
you START…
Think about why you want to quit
Decide for sure that you want to quit. Promise yourself
that you’ll do it. It’s OK to have mixed feelings.
Don’t let that stop you. There will be times every day
that you don’t feel like quitting. You will have to stick
with it anyway.
Find reasons to quit that are important to you.
Think of more than just health reasons. For example,
think of:
• How much money you’ll save by not buying
cigarettes
• The time you’ll have for yourself instead of
taking cigarette breaks, rushing out to buy a
pack, or searching for a light
• Not being short of breath or coughing as much
• Setting a better example for your children
Write down all the reasons why you want to quit.
List ways to fight the urge to smoke, too. (You will
find tips for coping later in this booklet.) Keep your
list where you’ll see it often. Good places are:
• Where you keep your cigarettes
• In your wallet or purse
• In the kitchen
• In your car

When you reach for a cigarette you’ll find your list.
It will remind you why you want to stop.
Here are some examples of reasons to quit:
■ I will feel healthier right away. I will have more
energy and better focus. My senses of smell and
taste will be better. I will have whiter teeth and
fresher breath. I will cough less and breathe better.
■ I will be healthier the rest of my life. I will lower
my risk for cancer, heart attacks, strokes, early
death, cataracts, and skin wrinkling.
■ I will make my partner, friends, family, kids,
grandchildren, and co-workers proud of me.
■ I will be proud of myself. I will feel more in
control of my life. I will be a better role model
for others.
■ I will no longer expose others to my
second-hand smoke.
■ I will have a healthier baby. (If you’re pregnant)
■ I will have more money to spend.
■ I won’t have to worry: “When will I get to
smoke next?” or “What do I do when I’m in a
smoke-free place?”
Other reasons:
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Keep track of when and why you smoke
Think about when you smoke and why you smoke.
Do this for the next few weeks. Keep a record of
every cigarette you smoke. Copy the Craving Journal
on page 11. You will probably need one copy for
every day.
You will find that you light up a lot without
thinking about it. And you may be tempted to skip
writing down some of the cigarettes you smoke. But
keeping this journal is very helpful if you do it right.
You’ll learn about your smoking triggers. And you’ll
learn which cigarettes are your favorites. These facts
will help you prepare to fight your urge to smoke.
Know your triggers
Certain things trigger, or turn on, your need for a
cigarette. They can be moods, feelings, places, or
things you do.
Think about what might tempt you to smoke.
Put a check next to things that tempt you to smoke:
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more to follow......

FOR MORE TIPS ON HOW TO QUIT SMOKING

QUIT SMOKING 2
QUIT SMOKING 3
QUIT SMOKING 4
NICOTINE ADDICTION TEST