Tips To Help You Quit

     You Can Do It! Here are strategies to help you get ready and be successful in your attempt to quit smoking.
        • Consider using medication to help you quit. There are prescription and over-the-counter medications that can help you deal with withdrawal symptoms or even help to reduce the urge to smoke.
        • Enlist support. Many states, communities, and health care organizations have free or low-cost counseling available to help you quit. Call your American Cancer Society to find out what is available in your area.
        • Get help or ask for help from your health care provider.
        • Don’t keep your intention to quit a secret. Include your friends and family in your quitting process; they can offer much needed support.
        •  Clear the places where you usually smoke of anything that reminds you of cigarettes – like lighters, ashtrays, or matches. Also, ask other smokers not to smoke around you, and clean your house and car thoroughly to remove the smell of cigarettes.
        • Avoid places where smokers gather. Go to the movies, museums, or other places where smoking is not allowed.
        • Calm the nervous energy you may feel with physical and mental activities. Take long strolls and deep breaths of fresh air, and find things to keep your hands busy, like crossword puzzles or gardening.
        • When the urge to smoke strikes, do something else. Call a supportive friend. Do brief exercises such as pushups, walking up a flight of stairs, or touching your toes. Keep oral substitutes like carrots, apples, raisins, or gum handy. And never allow yourself to think that “one won’t hurt,” because it will.

     Follow This 5-day Countdown to Your Quit Date
        5)  Think about your reasons for quitting. Tell your friends and family you are planning to quit. Stop buying cigarettes.
        4)  Pay attention to when and why you smoke. Think of other things to hold in your hand instead of a cigarette. Think of habits or routines to change.
        3)  What will you do with the extra money when you stop buying cigarettes? Think of who to reach out to when you need help.
        2)  Buy the nicotine patch or nicotine gum. Or see your doctor to get the nicotine inhaler, nasal spray, or the non-nicotine pill.
        1)  Put away lighters and ashtrays. Throw away all cigarettes and matches. Clean your clothes to get rid of the smell of cigarette smoke.
        Quit Day)  Keep very busy. Remind family and friends that this is your quit day. Stay away from alcohol. Give yourself a treat, or do something special.

• The Agency for Healthcare Research and Quality (AHRQ) issues smoking cessation guidelines and other materials for physicians, health care professionals, and the general public. Printed copies are available by contacting:

Address:	AHRQ Publications Clearinghouse Post Office Box 8547 Silver Spring, MD 20907–8547
Telephone:	1–800–358–9295 410–381–3150
TTY:	1–888–586–6340 (for deaf and hard of hearing callers)
Internet Web site:	http://www.ahrq.gov/
E-mail:	info@ahrq.gov

• The National Institutes of Health (NIH) supports research to help prevent, detect, diagnose, and treat diseases and disabilities. Several of NIH's Institutes provide information on the harmful effects of smoking.
• The National Cancer Institute (NCI) conducts research on smoking cessation and promotes programs to reduce the rate of illness and death associated with smoking. Several NCI publications on smoking-related topics are available from the NCI–supported Cancer Information Service (CIS).

  Telephone:	1–800–4–CANCER (1–800–422–6237)
  TTY:	1–800–332–8615 (for deaf or hard of hearing callers)

• The National Institute on Drug Abuse (NIDA) supports research on drug abuse and addiction, including the effects of cigarettes and other nicotine products. The NIDA Infofax service offers drug abuse and addiction information in English and Spanish. Users can receive fact sheets by fax or mail, or listen to recorded messages. NIDA Infofax is available at:

  Telephone:	1–888–NIH–NIDA (1–888–644–6432)
  TTY:	1–888–TTY–NIDA (1–888–889–6432) (for deaf or hard of hearing callers)
  Internet Web site:	http://www.nida.nih.gov/

  NIDA publications can be ordered from the National Clearinghouse for Alcohol and Drug Information (NCADI) at:

  Address:	Center for Substance Abuse Prevention National Clearinghouse for Alcohol and Drug Information Post Office Box 2345 Rockville, MD 20847–2345
  Telephone:	1–800–SAY–NO–TO (1–800–729–6686) 301–468–2600
  TTY:	1–800–487–4889 (for deaf or hard of hearing callers)
  Fax:	301–468–6433
  Internet Web site:	http://www.health.org/
  E-mail:	info@health.org

• The Office on Smoking and Health of the Centers for Disease Control and Prevention distributes pamphlets, posters, scientific reports, and public service announcements about smoking, and maintains a bibliographic database of smoking and health-related materials. For more information, contact:

Address:	Office on Smoking and Health National Center for Chronic Disease Prevention and Health Promotion Centers for Disease Control and Prevention Mail Stop K–50 4770 Buford Highway, NE. Atlanta, GA 30341–3724
Telephone:	1–800–CDC–1311 (1–800–232–1311) 770–488–5705
Fax:	1–800–CDC–1311 (1–800–232–1311)
FAX Information Service:	770–332–2552
Internet Web site:	http://www.cdc.gov/tobacco
E-mail:	tobaccoinfo@cdc.gov

• The Office of the Surgeon General has information about techniques being used to treat tobacco use and dependence. The Office of the Surgeon General's Web site has press releases, documents, and other information on tobacco use and cessation.

Address:	The Surgeon General U.S. Department of Health and Human Services 200 Independence Avenue, SW. Washington, DC 20201
Internet Web site:	http://www.surgeongeneral.gov/tobacco