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Contents • I Quit • The Day You Quit • The Crazies — How Bad Will It Be? • How do I handle It? • I Got it Beat! • Who Ya Gonna Call?

I Got It Beat !

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Lots of people quit smoking for a few days, but it’s harder to stay off cigarettes for good. Remember, lots of other people have quit, and you can too!
 

Here’s what you need to do to really beat smoking.

1. Don’t pull the triggers. All smokers have "triggers," certain times and places that make them want to smoke. For you, it may be leaving school or hanging out with friends. Learn what your smoking triggers are and try to avoid them. Or figure out how to get through them without smoking.
 

2. Plan ways to handle stress. When you get stressed, you may want to reach for a cigarette. Think of things you can do instead of smoking when stress hits — like chewing gum or taking deep breaths.
 

3. If you blow it, try again. All smokers have trouble quitting, and most of them will blow it and smoke once in a while. Some people have to quit several times before they stop for good. If you blow it, you’re not a failure. Quit again!
 

4. Pat yourself on the back. When you quit, you’re doing something great and you deserve a reward! Treat yourself to a movie or a new CD or something else — and pay for it with the money you used to spend on cigarettes.
 

If you try all the tips listed here and are still having trouble quitting, talk to your doctor about whether using nicotine gum or the patch would be right for you.

Remember: Quitting chewing tobacco and snuff can be tough, too. Follow the steps in this booklet to kick “spit” tobacco!

 

One or more documents on this Web page is available in Portable Document Format (PDF). You will need Acrobat Reader (a free application) to view and print these documents.

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This page last reviewed April 16, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Office on Smoking and Health