Ten  Easy Ways to Kick the Smoking Habit

The American Cancer Society’s  Great American Smokeout on November 17 is a great time to quit or to make a quit plan.

Free help is available at 1-800-QUIT-NOW (1-800-784-8669) and at 1-855-DÉJELO-YA (1-855-335-3569) (for Spanish speakers).

Do you want to quit smoking? You are not alone. More than 70% of smokers want to quit tobacco? Here are some easy tips to help you kick the habit for good.

1. Jot down the reasons why you would like to stop smoking.

• I want to live a healthy life so that I can be with my family and friends.
• I want to be a role model for my children so that they don’t smoke.
• I don’t want my family to breath second hand cigarette smoke.
• I would like to save money.
• I would to improve my physical stamina.
• I want my gums and teeth to look and be healthy.

1. 2. Be aware that nicotine is addictive and that you will have to be committed and make a strong effort to stop smoking
2. Set a quit date. Choose the Great American Smokeout or another quit day within the next 2 weeks. Tell your family and friends about your quit plan and ask for support. A daily phone call, e-mail, or text message can help you stay on course and provide moral support. Try SmokefreeTEXT for 24/7 help on your mobile phone.

3. Not everyone feels nicotine withdrawal. If you understand beforehand that you may experience withdrawal symptoms, such as being in a bad mood and yearning for a cigarette, you will be better able to cope.
4. Ask your doctor or pharmacist about nicotine replacement products (gum and patches) or FDA-approved, non-nicotine cessation medications that are available.
5. Know that for most people withdrawal symptoms only last a few days to a couple of weeks. Drink water; take a walk or ride your bike; listen to a favorite song or play a game; call or text a friend; Throw away your cigarettes, matches, lighters, and ashtrays from your home,  car, and workplace. To prevent cravings from old cigarette odors, clean your car, home, and workplace.
6. Take quitting one day at a time, or a minute at a time.  
7. Don’t be afraid to ask for help. Free resources and assistance are available by calling the 1-800-QUIT-NOW quitline (1-800-784-8669) or by visiting CDC website at www.cdc.gov
8. Ask your healthcare provider for help and support.
9. If you are worried about gaining weight, talk to your healthcare provider. Ask for nutritional and physical exercise recommendations.

10. Remember that more than half of all adult smokers have quit smoking, and you can too!