You Can Quit Smoking

Quitting takes hard work and a lot of effort, but the benefits are explained below, as are the key steps to quitting successfully.

All information is based on scientific research about what will give you the best chances of quitting.

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A Personalized Quit Plan For: ________________________________________

Want to Quit?

Nicotine is a powerful addiction.
Quitting is hard, but don’t give up. You can do it.
Many people try 2 or 3 times before they quit for good.
Each time you try to quit, the more likely you will be to succeed.

Good Reasons for Quitting:

You will live longer and live healthier.
The people you live with, especially your children, will be healthier.
You will have more energy and breathe easier.
You will lower your risk of heart attack, stroke, or cancer.

Tips to Help You Quit:

Get rid of ALL cigarettes and ashtrays in your home, car, or workplace.
Ask your family, friends, and coworkers for support.
Stay in nonsmoking areas.
Breathe in deeply when you feel the urge to smoke.
Keep yourself busy.
Reward yourself often.

Quit and Save Yourself Money:

At over $5.00 per pack, if you smoke 1 pack per day, you will save more than $1,800 each year and more than $18,000 in 10 years.
What else could you do with this money?

Five Keys for Quitting

1. Get Ready

Set a quit date and stick to it—not even a single puff!
Think about past quit attempts. What worked and what did not?.

2. Get Support and Encouragement

Tell your family, friends, and coworkers you are quitting.
Talk to your doctor or other health care provider.
Get group or individual counseling.
For free help, call 1-800-QUIT NOW (784-8669) to be connected to the quitline in your State.

3. Learn New Skills and Behaviors

When you first try to quit, change your routine.
Reduce stress.
Distract yourself from urges to smoke.
Plan something enjoyable to do every day.
Drink a lot of water and other fluids.
Replace smoking with low-calorie food such as carrots.

4. Get Medication and Use It Correctly

Talk with your health care provider about which medication will work best for you:
Bupropion SR—available by prescription.
Nicotine gum—available over the counter.
Nicotine inhaler—available by prescription.
Nicotine nasal spray—available by prescription.
Nicotine patch—available over the counter.
Nicotine lozenge—available over the counter.
Varenicline—available by prescription. .

5. Be Prepared for Relapse or Difficult Situations

Avoid alcohol.
Be careful around other smokers.
Improve your mood in ways other than smoking.
Eat a healthy diet, and stay active.

Your Quit Plan

1. Your Quit Date:

_____________________________________________________________________________
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_____________________________________________________________________________
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2. Who Can Help You:

3. Skills and Behaviors You Can Use:

4. Your Medication Plan:

Medications:________________________________________

Instructions:________________________________________

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5. How Will You Prepare?

Quitting smoking is hard. Be prepared for challenges, especially in the first few weeks

Followup plan:____________________________________________________________

Other information:________________________________________________________

Referral:_________________________________________________________________

Clinician:______________________________Date:__________________________________

U.S. Department of Health and Human Services
Public Health Service

Revised September 2008

Internet Citation:

You Can Quit Smoking . Support and Advice from Your Prenatal Care Provider. Consumer Tear Sheet, September 2008. U.S. Public Health Service. Agency for Healthcare Research and Quality. Rockville, MD. http://www.ahrq.gov/clinic/tobacco/prenatal.htm

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