Quit Smoking Chart

5 Steps to Quit Smoking

1. GET READY	set quit date
	change environment:	remove cigarettes, ashtrays from home, car, work
	don't let people smoke:	in your home or car
	review past attempts to quit:	what worked; what didn't?
	stop smoking:	don't quit
2. GET SUPPORT	from family, friends, coworkers:	ask them to avoid smoking & having cigarettes near you
	from healthcare provider:	talk to your doctor, nurse, psychologist or pharmacist
	from individual or group; telephone counseling:	seek programs at local health centers; call local health dept.
3. LEARN NEW BEHAVIOR	distract yourself from urges:	talk to someone; keep busy; take walks
	change your routine:	eat in different place; drink tea instead of coffee; travel a different route
	reduce stress:	take a hot bath; exercise or read a book
	drink plenty of fluids:	water; juices, soups
	focus on an enjoyment each day:	plan something to look forward to: a meal, favorite TV program, meeting friends
4. CONSIDER MEDICATION	most smokers can benefit from medication:	if you have a medical condition, are pregnant, nursing, or under 18, speak to your doctor before taking medication
	5 medications to help quit:	approved by the U.S. FDA
	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 by prescription & over the counter
5. PREPARE FOR RELAPSE	likely within first three months	don't be discouraged; most smokers try several times
	avoid other smokers:	they increase your desire to smoke
	avoid alcohol:	it lowers chances of success
	weight gain not unusual:	stay active; eat healthy food; some anti-smoking medication can help
	irritability or depression:	plan activities or outings; try hobbies or new interests
Adapted from "Treating Tobacco Use and Dependence." A U.S. Public Health Service Clinical Guideline. www.surgeongeneral.gov/tobacco/consquits.htm