Want to Quit?

You've promised yourself that you will finally quit smoking.  Usually people try 2 or 3 times - or more, before kicking the habit.  Here are some reasons why you should continue to try:

  • You will live longer and better
  • Quitting will lower your chance of having a heart attack, a stroke or cancer
  • Those you live with, especially your children, will be healthier
  • You will have extra money to spend on things other than cigarettes
  • If you are pregnant you have two very good reasons to quit: you and your baby! Even if you know a woman who smoked during her pregnancy and had a problem-free delivery, smoking puts your baby's health at risk

Keys to Quitting Once and For All

1. Get Ready

Know why you want to quit. Set a date to quit.

Remember what helped and what did not help when you tried to quit before.

Get rid of all cigarettes, lighters, ashtrays, etc.

Once you quit, don't smoke!

2. Get Support

Tell your family, friends, and coworkers you are going to quit and you want their support.

Tell them what you want them to do to help.

For example: not smoke around you, help during stressful times, etc.

3. Learn New Skills and Behaviors

When you have the urge to smoke, do something else! The urge to smoke will last about 3-5 minutes.

Change your routine: drink tea instead of coffee; drive a different way to work to avoid stopping at your usual place to buy cigarettes; don't sit at the table after a meal; brush your teeth more often, etc.

4. Consider Using Medications to Help Quit

Some medications can help you stop smoking and lessen the urge to smoke.

Medications can come in the form of pills, gum, patches, inhalers and nasal sprays.

All of the medications will more or less double your changes of quitting...and quitting for good.

Always talk to your doctor first before trying any nicotine replacement medication.

5.  Be Prepared for Difficult Situations

Take one day at a time and remember that most people try several times before quitting.

Watch Out for Alcohol: Drinking lowers your chance of success

Avoid Other Smokers: Being around smoking can make you want to smoke

Don’t Worry About Weight Gain: Eat a healthy diet and stay active

Beware of Bad Moods or Depression: Quitting smoking means giving up something that may have been a part of your life for years


  • American Heart Association (Educationsl Information) (800) AHA.USA1 (242-8721)
  • American Cancer Society (Stop smoking classes and materials) (800) ACS.2345 (227.2345)
  • American Lung Association (Stop smoking classes and materials) (800) LUNG.USA (586-4872)
  • Office of Smoking and Health (Educational materials) (800) CDC.1311 (232.1311)
  • National Cancer Institute (Education materials) (800) 4-CANCER (422.6237)
  • Freedom from Smoking Online (Online stop-smoking program) www.lungusa.org)