Make the Decision to Quit and Feel Great!

Congratulations to you if you have made the decision to quit smoking or are thinking about quitting! Not only will you improve your own health, you will also safeguard the health of your loved ones by no longer exposing them to second-hand smoke. We do know how hard it can be though, to quit smoking. Did you know that many people try to quit two or three times before they are able to give up smoking for good? Nicotine is a very addictive and powerful drug - it's as addictive as heroin and cocaine. The good news is that millions of people have given up smoking for good. It's hard work to quit, but you can do it! Freeing yourself of a habit that is dangerous to your health and the health of others, as well as expensive, will make you feel terrific!

Benefits of Quitting

The benefits of quitting smoking are very clear. Most importantly, you will lower your risk for serious illness and disease like heart attack, stroke, and cancer. And, the people you live with will be healthier because they won't be around your smoke. If you are pregnant, stopping smoking will improve not just your health, but the health of your baby as well. Your chances of having the baby early, or having a baby with low birth weight or other problems, some of which can be serious, are greatly reduced when you quit during pregnancy.

Right away when you quit, you will never again have to deal with the hassle of leaving your workplace, someone's home, your own home, a restaurant, or other places to smoke. And, over time, you will notice that your teeth and breath are cleaner, stain marks on your fingers and fingernails are fading, and that you are able to smell and taste things better. Your skin will also wrinkle less and you will feel stronger and be able to do more physically.

How to Quit

Research has shown that following these five key steps will help you to quit for good:

• Get ready to quit by picking a date to stop smoking. Before that day get rid of all cigarettes, ashtrays, and lighters in your home, car, and workplace. And, make it a rule never to let anyone smoke in your home. Write down why you want to quit and keep this list as a handy reminder.

• Get support and encouragement from your family, friends, and coworkers. Studies have shown you will be more successful when you have help. Let the people important to you in your life know the date you will be quitting and ask them for their support. Ask them not to smoke around you or leave cigarettes out around you.

• Learn new skills and do things differently. When you get the urge to smoke, try to do something different - talk to a friend, go for a walk, or do something you enjoy like gardening or going to the movies. Try to reduce your stress with exercise, meditation, hot baths, or reading. It's helpful to plan ahead for how you will deal with situations or triggers that will make you want to smoke. Have sugar free gum or candy around to help handle your cravings. Drinking lots of water or other fluids also helps. You might want to change your daily routine as well - try drinking tea instead of coffee, eating your breakfast in a different place, or taking a different route to work.

• Get medication and use it correctly. There are medicines available to help you quit and lessen the urge to smoke. Nicotine gum and patches are available over-the-counter (OTC). Prescription medications include Bupropion SR (an antidepressant), nicotine nasal spray, nicotine inhalers, and nicotine patches. Your health care provider can help you decide what medication will work best for you. Don't forget to always talk to your health care provider before taking any OTC medicines, especially when you are pregnant or if you have heart problems.

• Be prepared for relapse. Most people relapse, or start smoking again, within the first three months after quitting. Don't get discouraged if this happens to you or has happened to you before when you've tried to quit. Remember, many people try to quit several times before quitting for good. Think of what helped you and what didn't the last time you tried to quit - figuring these out before you try to quit again will increase your chances for success. Certain things or situations can increase your chances of smoking again, such as drinking alcohol, being around other smokers, gaining weight, stress, becoming depressed or having more bad moods than usual. Talk to your health care provider for ways to help avoid or deal with these situations.

Where to Get Help

You can get help through individual or group counseling ("talk" therapy), support groups (where people who are going through the same think like quitting smoking get together to share information and offer support), or telephone counseling. Contact your local hospital, health center, or health department for information about quitting smoking programs in your area. And, talk with your health care provider for counseling referrals. Some people find that hypnosis or acupuncture helps them to stop smoking.

Additional information on how to quit smoking:

Publications

1.   Clearing the Air: Quit Smoking Today - This on-line resource is designed to help you at any stage—whether you’re still thinking about quitting, have made the decision to quit, or have already taken steps to quit and just need help maintaining your new lifestyle. Both ex-smokers and experts have contributed to this guide. Clearing the Air can help people at all stages make it to their final goal—living smoke-free. Stay upbeat. Keep trying. Use what you've learned until you can quit for good.
   
   
2.   Five Common Myths About Quitting Smoking - This fact sheet dispells 5 common myths about quitting smoking. Understanding the truth can improve your success with quitting.
   
   
3.   Forever Free™: for smokers who have recently quit - People who quit smoking initially fight to overcome their body’s addiction to the drug nicotine. But afterward, they still face challenges that can tempt them to smoke. This resource includes eight booklets that describe these challenges and ways to deal with them without smoking. Among the topics are controlling weight gain, dealing with stress, and what to do if you have that first cigarette.
   
   
4.   Freedom From Smoking® Online - The American Lung Association's popular smoking cessation program is now available free! Quitting smoking can evoke feelings of fear, resentment, relief, and so on. If you stay committed to the program and complete all of the assignments you have a good chance of remaining smoke-free for good. The on-line program provides seven (7) modules to focus on determining readiness, confidence building, understanding your habit, physical and psychological recovery, long term strategies, fitness, and beyond.
   
   
5.   Frequently Asked Questions about Quitting Smoking - This publication contains a list of questions to help someone trying to quit smoking.
   
   
6.   Help for Smokers: Ideas to Help You Quit - This publication offer information about how to quit smoking, what to do if you have tried to quit before, how to quit if you are pregnant, current treatments and additional resources.
   
   
7.   Smokefree.gov - Smokefree.gov is intended to help you or someone you care about quit smoking. Different people need different resources as they try to quit. The information and professional assistance available on this web site can help to support both your immediate and long-term needs as you become, and remain, a nonsmoker. You can get immediate assistance in the form of: An online step-by-step cessation guide, Local and state telephone quitlines, NCI's national telephone quitline, NCI's instant messaging service, and publications that may be downloaded, printed, or ordered.
   
   
8.   You Can Quit Smoking. Follow this 5-Day Countdown to Your Quit Day - This publication provides daily tips for smokers during the five days before their designated "Quit Day" to prepare them for success in quitting smoking. This also provides contacts for other resources that can help when smokers quit.
   
   
9.   You Can Quit Smoking: A 5-Day Plan to Get Ready - This publication lists steps to take in the five days before a quit date to prepare for the changes and challenges of life without cigarettes.
   
   
10.   You Can Quit Smoking: Consumer Guide - This popular Public Health Service brochure provides practical information and helpful tips for those who plan to quit smoking.
    
    
11.   You Can Quit Smoking: Tips for the first week - Nicotine is a powerful addiction. People who are trying to quit smoking go through both physical and psychological withdrawal. This fact sheet offers some tips for dealing with these barriers.
    
    
12. Need Help Putting Out That Cigarette? (Copyright © Smoke Free Families) - This booklet includes benefits of quitting for you and your baby, ways to prepare to quit, setting a quit date, how to handle "slips" and tips for after the baby is born.
    
    
13. Quit Smoking Action Plan (copyright © ALA) - This publication offers information about preparing yourself to quit smoking, the use of medications and staying smoke free.