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QUIT
SMOKING:
PROVEN STRATEGIES
TO HELP YOU QUIT
LIVING
Being prepared can help you quit smoking and other tobacco use. Use these
proven strategies to help end your dependence on tobacco.
participate from your own home —
you don’t need transportation. The
more counseling you receive when you
want to quit smoking, the more likely
you’ll remain tobacco-free. Ask your
doctor or hospital for information, or
check your local phone book.
Take it slow
Most people have the best success
with quitting smoking by setting a
quit smoking date and then abruptly
stopping on that date. If you’ve tried
that method a few times and it hasn’t
worked for you, you might want
to start the quit smoking process
by gradually cutting back on your
smoking. Ways that you can cut back
gradually include delaying your first
cigarette of the day, smoking only half
of each cigarette, buying only one pack
of cigarettes at a time, and trading
one smoking break a day for physical
activity. Build on each success until
you’ve quit smoking entirely.
cigarette or have the urge to, read your
list and remind yourself why you want
to quit smoking.
Enlist support
Get others on your side. Tell your
family, friends and co-workers that
you want to quit smoking. You may
even ask them to remind you why it’s
important to quit smoking if they see
you pick up a cigarette. Also, ask your
friends or anyone in your household
who smokes to quit smoking, too. And
consider joining a support group —
either in person or online — for people
who’ve quit smoking or want to.
See a specialist
Contact a tobacco treatment specialist
through your doctor, a local treatment
program or a telephone-based
program. Toll-free tobacco quit lines
are available in every state in the
United States and many countries
throughout the world. One big benefit
of telephone quit lines is that you can
You know that when you quit smoking,
it’s one of the best things you can do
for your health. So now you want to
get serious and quit smoking. But
you also know that quitting smoking
can be challenging and that it takes
most smokers several tries before they
succeed. So how do you quit smoking,
hopefully for good? These tried-and-
true strategies can help you reach your
goal to quit smoking. Try one or two,
or try them all until you find what
works to help you quit smoking.
Put it on paper
Consider what you don’t like about
smoking and why you want to quit
smoking. Are you worried about health
consequences, such as lung cancer
and heart disease? Do you want to feel
better? Set a good example for your
kids? Rid yourself of that lingering
smoke smell on your hair, skin and
clothes? Write it all down and carry the
list with you. Each time you pick up a
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Apr/May 2014