If you have tried to quit smoking, you know how hard it can be. It is hard because nicotine is a very addictive drug. Usually people make a few attempts to quit before they succeed, but many quit on their first attempt. Each time you try to quit, you can learn about what helps and what hurts.

Quitting takes hard work and a lot of effort, but you can quit smoking. 50,000,000 (million) Americans have quit using tobacco, you can too! 

• Set a quit date.
• Change your environment.
  • Throw out ALL cigarettes and ashtrays in your home, car, and place of work.
  • Ask visitors not to smoke in your home.
• Look at your past attempts to quit. Think about what worked and what did not.
• Once you quit, don't smoke again�14; NOT EVEN A PUFF!

• Tell your family, friends, and co-workers that you are going to quit and want their support. Ask them not to smoke around you or leave cigarettes out in front of you.
• Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor).
• Get individual, group, or telephone counseling. The more counseling you have, the better your chances are of quitting. Find a program at a local hospital or health center. Call your local health department for information about programs in your area.

• Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.
• When you first try to quit, change your routine. Take a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.
• Try to reduce your stress. Take a hot bath, exercise, or read a book.
• Plan to do something every day that makes you happy.
• Drink a lot of water and other fluids.

• Medications can help you reduce some ofyour urge to smoke.
• The U.S. Food and Drug Administration (FDA) has approved these medications to help you quit smoking: the patch, nicotine gum, nicotine lozenges (available over the counter) and a nicotine inhaler, nasal spray and Zyban/Buproprion (all available by prescription)
• Ask your health care provider for advice and carefully read the information on the package.
• These medications can double your chances of quitting and quitting for good.
• Everyone who is trying to quit may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider before taking medications.

• Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.
• Other Smokers. Being around smoking can make you want to smoke.
• Weight Gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal�14; quitting smoking. Some quit-smoking medications may help delay weight gain.
• Bad Mood or Depression. Find other ways to improve your mood besides smoking: talk to a friend, family member or counselor; start a new hobby; exercise or go for a walk outside.

If you are having problems with any of these situations, talk to your doctor or other health care provider.

Ask yourself the following questions before you try to stop smoking. You may want to talk about your answers with your health care provider.

1. Why do I want to quit?
2. When I have tried to quit in the past, what helped and what didn't?
3. What will be the most difficult situations for me after I quit? How will you plan to handle them?
4. Who can help me through the tough times? Your family? Friends? Health care provider?
5. What pleasures do I get from smoking? What ways can you still get pleasure if you quit?

For pregnant women:

American College of Obstetricians and Gynecologists
409 12th St. SW
Washington, DC 20024
202-638-5577

You Can Quit Smoking. Consumer Guide, June 2000. U.S. Public Health Service.

Public Health Service
Agency for Health Care Policy and Research
2101 East Jefferson Street, Suite 501
Rockville, MD 20852