{"categories":"Lifestyle,Quit smoking,Person Group Concept,Person Group Concept,Theme of Focus,Season Concept","keywords":"Quit smoking,Quit-smoking action plan,Quit-smoking action plan,Age Concept,Adult,19 to 44 younger,Age Concept,Adult,45 to 64 middle,Clinical Focus Value Set,Home Treatment,Fall","abstract":"\u003cp\u003eReady to quit smoking? Start with strategies that have helped others quit.\u003c/p\u003e","title":"Quit smoking: Strategies to help you quit","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eYou know that when you quit smoking, it's one of the best things you can do for your health. But you also know that quitting smoking can be challenging and that it takes most smokers several tries before they succeed.\u003c/p\u003e\u003cp\u003eSo how do you quit smoking, hopefully for good? These tried-and-true strategies can help you achieve your goal to quit smoking.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eWrite down your reasons for quitting\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eMake a list of all the reasons you want to quit smoking. They might include:\u003c/p\u003e\u003cul\u003e\u003cli\u003eImproving your health\u003c/li\u003e\u003cli\u003eLowering your risk of disease\u003c/li\u003e\u003cli\u003eNot exposing family or friends to secondhand smoke\u003c/li\u003e\u003cli\u003eSetting a good example for your children\u003c/li\u003e\u003cli\u003eSaving money\u003c/li\u003e\u003cli\u003eGetting rid of the lingering smell of tobacco smoke\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eEach time you pick up a cigarette or have the urge to do so, read your list and remind yourself why you want to quit smoking.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eMake a plan\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eMake a plan to quit. Most people have the best success with quitting smoking by setting a quit-smoking date and then abruptly stopping on that date.\u003c/p\u003e\u003cp\u003eOnline tools that can help you create and implement a quit plan are available from the National Cancer Institute (www.smokefree.gov/build-your-quit-plan) and the Truth Initiative (www.becomeanex.org). These programs also provide chat services, text messaging or apps for mobile devices to provide support and coping strategies \u0026mdash; tools that have been found to help people quit.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eConsider other ways to quit\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIf you've tried quitting abruptly 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. Recent evidence shows that using the prescription medication varenicline (Chantix) and sticking to a strict reduction schedule may improve quitting.\u003c/p\u003e\u003cp\u003eWays that you can cut back gradually include delaying your first cigarette of the day, progressively lengthening the time between cigarettes, 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.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eTalk to your doctor about treatments\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eTreatments that can lessen cravings include nicotine replacement therapies, which can be administered with a skin patch, lozenges, gum, inhalers or nasal sprays. These treatments begin on your quit day. Other non-nicotine medication can help reduce nicotine withdrawal symptoms by mimicking how nicotine functions in your body. Treatment with these drugs, such as bupropion (Zyban) and varenicline (Chantix), should begin one to two weeks before your quit day.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eFind a counseling service\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIndividual, group or telephone counseling can provide you with needed support and help you develop coping skills. Combining counseling and medication is the most effective way to reach success with smoking cessation. Your doctor may refer you to local resources or support groups. To reach the National Cancer Institute's telephone quit line, call 877-44U-QUIT (877-448-7848). To find your state's quit line, call 800-QUIT-NOW (800-784-8669).\u003c/p\u003e\u003cp\u003eBenefits include:\u003c/p\u003e\u003cul\u003e\u003cli\u003eMutual support among people trying to quit\u003c/li\u003e\u003cli\u003eCoping skills to address stressors or other triggers\u003c/li\u003e\u003cli\u003eStrategies to deal with changes in mood\u003c/li\u003e\u003cli\u003eShared tips on what behaviors or strategies are most beneficial\u003c/li\u003e\u003cli\u003eEducation about the benefits of quitting\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eTell your family and friends\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eTell your family, friends and co-workers that you are going to quit smoking. Let them know how they might best support you. For example, you might consider the following ideas:\u003c/p\u003e\u003cul\u003e\u003cli\u003eTell them what day you will be quitting.\u003c/li\u003e\u003cli\u003eAsk them to check in to see how you're doing.\u003c/li\u003e\u003cli\u003ePlan activities or outings with them to get your mind off smoking.\u003c/li\u003e\u003cli\u003eAsk them to be patient with your changes in mood.\u003c/li\u003e\u003cli\u003eRequest that they not judge or criticize you if you have a setback.\u003c/li\u003e\u003cli\u003eAsk friends who smoke not to smoke around you or offer you a cigarette.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eAvoid smoking triggers\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eRecognize places and situations that make you want to smoke and avoid them.\u003c/p\u003e\u003cul\u003e\u003cli\u003eHang out with people who don't smoke or who also want to quit.\u003c/li\u003e\u003cli\u003eAvoid designated smoking areas outside buildings.\u003c/li\u003e\u003cli\u003eKeep busy during times when boredom may tempt you to smoke.\u003c/li\u003e\u003cli\u003eCreate new routines that aren't associated with smoking, such as a new route to work or chewing gum while driving.\u003c/li\u003e\u003cli\u003eGet up from the table immediately after eating.\u003c/li\u003e\u003cli\u003eDrink water or tea instead of coffee or alcohol.\u003c/li\u003e\u003cli\u003ePractice saying, \"No thanks, I don't smoke.\"\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eManage your stress\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eStress and anxiety can increase your urge to smoke and derail your effort to quit smoking. Consider the following strategies for managing stress:\u003c/p\u003e\u003cul\u003e\u003cli\u003ePrioritize your tasks.\u003c/li\u003e\u003cli\u003eTake breaks when you need to.\u003c/li\u003e\u003cli\u003ePractice relaxation exercises, deep breathing or meditation.\u003c/li\u003e\u003cli\u003eListen to your favorite music.\u003c/li\u003e\u003cli\u003eGet regular exercise.\u003c/li\u003e\u003cli\u003eFind a creative outlet such as art, music, crafts or dance.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eCelebrate your successes\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eMade it through the day without a cigarette? Treat yourself to something special. Made it through the week? Count how much you've saved by not buying cigarettes. Use the savings for a special treat or invest the money for the future.\u003c/p\u003e\u003cp\u003eReward yourself for not smoking by doing something you enjoy every day, such as spending extra time with your children or grandchildren, going to a ball game, taking a walk, soaking in the tub, or watching a movie. All of your small successes can help you reach your goal to quit smoking for good.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20045452","object_id":"e91674a9-223f-4426-b4e1-245fd5dad77b","updated_at":"2017-04-25","meta_keywords":"","benefit_summary":"\u003cp\u003eBeing prepared can help you quit smoking and other tobacco use. Use these proven strategies to help end your dependence on tobacco.\u003c/p\u003e","sections":{"":"\u003cp\u003eYou know that when you quit smoking, it's one of the best things you can do for your health. But you also know that quitting smoking can be challenging and that it takes most smokers several tries before they succeed.\u003c/p\u003e\u003cp\u003eSo how do you quit smoking, hopefully for good? These tried-and-true strategies can help you achieve your goal to quit smoking.\u003c/p\u003e","Write down your reasons for quitting":"\u003cp\u003eMake a list of all the reasons you want to quit smoking. They might include:\u003c/p\u003e\u003cul\u003e\u003cli\u003eImproving your health\u003c/li\u003e\u003cli\u003eLowering your risk of disease\u003c/li\u003e\u003cli\u003eNot exposing family or friends to secondhand smoke\u003c/li\u003e\u003cli\u003eSetting a good example for your children\u003c/li\u003e\u003cli\u003eSaving money\u003c/li\u003e\u003cli\u003eGetting rid of the lingering smell of tobacco smoke\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eEach time you pick up a cigarette or have the urge to do so, read your list and remind yourself why you want to quit smoking.\u003c/p\u003e","Make a plan":"\u003cp\u003eMake a plan to quit. Most people have the best success with quitting smoking by setting a quit-smoking date and then abruptly stopping on that date.\u003c/p\u003e\u003cp\u003eOnline tools that can help you create and implement a quit plan are available from the National Cancer Institute (www.smokefree.gov/build-your-quit-plan) and the Truth Initiative (www.becomeanex.org). These programs also provide chat services, text messaging or apps for mobile devices to provide support and coping strategies \u0026mdash; tools that have been found to help people quit.\u003c/p\u003e","Consider other ways to quit":"\u003cp\u003eIf you've tried quitting abruptly 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. Recent evidence shows that using the prescription medication varenicline (Chantix) and sticking to a strict reduction schedule may improve quitting.\u003c/p\u003e\u003cp\u003eWays that you can cut back gradually include delaying your first cigarette of the day, progressively lengthening the time between cigarettes, 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.\u003c/p\u003e","Talk to your doctor about treatments":"\u003cp\u003eTreatments that can lessen cravings include nicotine replacement therapies, which can be administered with a skin patch, lozenges, gum, inhalers or nasal sprays. These treatments begin on your quit day. Other non-nicotine medication can help reduce nicotine withdrawal symptoms by mimicking how nicotine functions in your body. Treatment with these drugs, such as bupropion (Zyban) and varenicline (Chantix), should begin one to two weeks before your quit day.\u003c/p\u003e","Find a counseling service":"\u003cp\u003eIndividual, group or telephone counseling can provide you with needed support and help you develop coping skills. Combining counseling and medication is the most effective way to reach success with smoking cessation. Your doctor may refer you to local resources or support groups. To reach the National Cancer Institute's telephone quit line, call 877-44U-QUIT (877-448-7848). To find your state's quit line, call 800-QUIT-NOW (800-784-8669).\u003c/p\u003e\u003cp\u003eBenefits include:\u003c/p\u003e\u003cul\u003e\u003cli\u003eMutual support among people trying to quit\u003c/li\u003e\u003cli\u003eCoping skills to address stressors or other triggers\u003c/li\u003e\u003cli\u003eStrategies to deal with changes in mood\u003c/li\u003e\u003cli\u003eShared tips on what behaviors or strategies are most beneficial\u003c/li\u003e\u003cli\u003eEducation about the benefits of quitting\u003c/li\u003e\u003c/ul\u003e","Tell your family and friends":"\u003cp\u003eTell your family, friends and co-workers that you are going to quit smoking. Let them know how they might best support you. For example, you might consider the following ideas:\u003c/p\u003e\u003cul\u003e\u003cli\u003eTell them what day you will be quitting.\u003c/li\u003e\u003cli\u003eAsk them to check in to see how you're doing.\u003c/li\u003e\u003cli\u003ePlan activities or outings with them to get your mind off smoking.\u003c/li\u003e\u003cli\u003eAsk them to be patient with your changes in mood.\u003c/li\u003e\u003cli\u003eRequest that they not judge or criticize you if you have a setback.\u003c/li\u003e\u003cli\u003eAsk friends who smoke not to smoke around you or offer you a cigarette.\u003c/li\u003e\u003c/ul\u003e","Avoid smoking triggers":"\u003cp\u003eRecognize places and situations that make you want to smoke and avoid them.\u003c/p\u003e\u003cul\u003e\u003cli\u003eHang out with people who don't smoke or who also want to quit.\u003c/li\u003e\u003cli\u003eAvoid designated smoking areas outside buildings.\u003c/li\u003e\u003cli\u003eKeep busy during times when boredom may tempt you to smoke.\u003c/li\u003e\u003cli\u003eCreate new routines that aren't associated with smoking, such as a new route to work or chewing gum while driving.\u003c/li\u003e\u003cli\u003eGet up from the table immediately after eating.\u003c/li\u003e\u003cli\u003eDrink water or tea instead of coffee or alcohol.\u003c/li\u003e\u003cli\u003ePractice saying, \"No thanks, I don't smoke.\"\u003c/li\u003e\u003c/ul\u003e","Manage your stress":"\u003cp\u003eStress and anxiety can increase your urge to smoke and derail your effort to quit smoking. Consider the following strategies for managing stress:\u003c/p\u003e\u003cul\u003e\u003cli\u003ePrioritize your tasks.\u003c/li\u003e\u003cli\u003eTake breaks when you need to.\u003c/li\u003e\u003cli\u003ePractice relaxation exercises, deep breathing or meditation.\u003c/li\u003e\u003cli\u003eListen to your favorite music.\u003c/li\u003e\u003cli\u003eGet regular exercise.\u003c/li\u003e\u003cli\u003eFind a creative outlet such as art, music, crafts or dance.\u003c/li\u003e\u003c/ul\u003e","Celebrate your successes":"\u003cp\u003eMade it through the day without a cigarette? Treat yourself to something special. Made it through the week? Count how much you've saved by not buying cigarettes. Use the savings for a special treat or invest the money for the future.\u003c/p\u003e\u003cp\u003eReward yourself for not smoking by doing something you enjoy every day, such as spending extra time with your children or grandchildren, going to a ball game, taking a walk, soaking in the tub, or watching a movie. All of your small successes can help you reach your goal to quit smoking for good.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}