QUIT SMOKING 2

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HERE ARE SOME TIPS TO QUIT SMOKING


My Quit Date is:
_________________________________
Set a quit date
Pick a date within the next two weeks to quit.
That gives you enough time to get ready. But it’s
not so long that you will lose your drive to quit.
Think about choosing a special day:
• Your birthday or wedding anniversary
• New Year’s Day
• Independence Day (July 4)
• World No Tobacco Day (May 31)
• The Great American Smokeout
(the third Thursday of each November)
If you smoke at work, quit on the weekend or
during a day off. That way you’ll already be
cigarette-free when you return.


Tell your family, friends, and
co-workers that you plan to quit
Quitting smoking is easier with the support of
others. Tell your family, friends, and co-workers that
you plan to quit. Tell them how they can help you.
Some people like to have friends ask how things
are going. Others find it nosy. Tell the people you
care about exactly how they can help. Here are
some ideas:
• Ask everyone to understand your change in
mood. Remind them that this won’t last long.
(The worst will be over within two weeks.)
Tell them this: “The longer I go without cigarettes,
the sooner I’ll be my old self.”
• Does someone close to you smoke? Ask them
to quit with you, or at least not to smoke
around you.
• Do you take any medicines? Tell your doctor and
pharmacist you are quitting. Nicotine changes
how some drugs work. You may need to change
your prescriptions after you quit.
• Get support from other people. You can try talking
with others one-on-one or in a group. You can
also get support on the phone. You can even try
an Internet chat room. This kind of support helps
smokers quit. The more support you get, the
better. But even a little can help. See page 21 or
the resource list starting on page 35 to find this
kind of help.

Anticipate and plan for the challenges
you’ll face while quitting
Expecting challenges is an important part of getting
ready to quit.
Most people who go back to smoking do it within
three months. Your first three months may be hard.
You may be more tempted when you are stressed or
feeling down. It’s hard to be ready for these times
before they happen. But it helps to know when you
need a cigarette most.
Look over your Craving Journal. See when you
may be tempted to smoke. Plan for how to deal
with the urge before it hits.
You should also expect feelings of withdrawal.
Withdrawal is the discomfort of giving up nicotine.
It is your body’s way of telling you it’s learning to
be smoke-free. These feelings will go away in time.
Keep reading for tips on handling urges and
withdrawal.


Withdrawal

How You May Feel When You Quit
Common feelings of smoking withdrawal
include:
• Feeling depressed
• Not being able to sleep
• Getting cranky,
frustrated, or mad
• Feeling anxious,
nervous, or restless
• Having trouble thinking
clearly
• Feeling hungry or
gaining weight
Not everyone has feelings
of withdrawal. You may
have one or many of these
problems. And they may
last different amounts
of time. The medicines
described on pages 17
through 20 can help

also read
QUIT SMOKING
QUIT SMOKING 3
QUIT SMOKING 4
NICOTINE ADDICTION TEST

SOME PRACTICAL TIPS TO QUIT SMOKING