Smoking and Smokeless Tobacco

See all Pictures & Images

Time to quit

There are a lot of methods for quitting smoking, and many resources to help you. Family members, friends, and coworkers may be supportive or encouraging, but the desire and commitment to quit must be your own.

Most people who have been able to successfully quit smoking made at least one unsuccessful attempt in the past. Try not to view past attempts to quit as failures, but rather as learning experiences.

Feel ready to quit Here are some tips:

• Make a list of the reasons why you want to quit. Include both short- and long-term benefits.
• Ask your health care provider for help. Find out whether prescription medications (such as Zyban) might be useful for you. Find out about nicotine patches (Nicorette), gum, and sprays.
• Ask your family, friends, and coworkers for support.
• Set a quit date.
• Get rid of all of your cigarettes by that date. Throw them out if you have to!
• Quit completely -- cold turkey.
• Exercise -- it helps relieve the urge to smoke.
• Learn self-hypnosis from a qualified practitioner. This helps some people.
• Make a plan about what you will do, instead of smoking, when stressed or other times you have the urge for tobacco. Be as specific as possible.
• Avoid smoke-filled settings and situations in which you are more likely to smoke.

Like any addiction, quitting tobacco is difficult, particularly if you are acting alone. If you join smoking cessation programs, you have a much better chance of success. Such programs are offered by hospitals, health departments, community centers, and work sites.

If you aren't successful the first time, simply look at what occurred or what didn't work, develop new strategies, and try again. Many attempts are often necessary to finally "beat the habit."