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Studies have shown that these five steps will help you quit
smoking and quit for good. You have the best chance of quitting if you
use these five steps to develop and maintain your own quit
plan.
1. Get ready/make a plan.
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Set a quit date.
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Change your environment. (Get rid of your cigarettes and
don't let people smoke in your home or car.)
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Review your past quit attempts. Think about what worked and
what didn't.
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Make a list of reasons to quit.
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Once you quit, don't smoke — not even a puff!
2. Get support.
You will have a better chance of success if you have help. You
can get help in many ways:
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Tell family, friends, and coworkers that you are going to
quit and that you want their support. Ask them not to smoke around you.
Ask them if they want to quit with you.
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Talk to your health care provider; they can help.
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Get individual, group, or telephone counseling.
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Contact Boulder County Public Health’s Tobacco Education and
Prevention Partnership (TEPP). TEPP offers free, private
“Getting Ready to Quit” sessions in Boulder and Longmont.
You
can learn about nicotine addiction, quitting strategies, and
free or low-cost tobacco cessation resources in a safe and
inclusive environment.
Call (303) 413-7544 to schedule an
appointment.
3. Learn new skills and behaviors.
Change your routine to reduce your stress. For
example:
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Try to distract yourself from urges to smoke. Talk to
someone, go for a walk, or find a new hobby.
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When you try to quit, change your routine. Use a different
route to work.
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Drink tea instead of coffee. Eat breakfast in a
different place.
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Do something to reduce your stress. Take a hot bath/shower,
exercise, read a book, call a friend, or go to a movie.
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Plan something enjoyable to do every day. Reward yourself
since you are doing a good thing for yourself and those around
you.
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Drink a lot of water and other fluids.
4. Get medication and use it correctly.
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Medications can help you stop smoking and lessen the urge to
smoke. Ask your health care provider for advice first.
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Ask your health care provider for advice and carefully
follow their instructions.
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Approved medications can double your chances of quitting for
good.
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Everyone who is trying to quit may benefit from using a
medication. If you are pregnant, nursing, under 18 years of
age, smoking fewer than 10 cigarettes per day, or have a
medical condition, talk to your doctor or other health care
provider.
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The U.S. Food and Drug Administration (FDA) has approved
five medications to help you quit.
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Bupropion SR - available by prescription.
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Nicotine gum - available over-the-counter.
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Nicotine inhaler - available by prescription.
Nicotine nasal spray - available by prescription.
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Nicotine patch - available over-the-counter and by
prescription.
5. Be prepared for difficult situations or relapse.
Don't give up! Most relapses occur within the first three months after
quitting. Don't be discouraged if you start smoking again.
Remember that most people try several times before they
finally quit for good. Here are some difficult situations to
watch for.
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Alcohol. Avoid drinking alcohol. Drinking lowers your chance
of success.
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Other smokers. Being around smoking can make you want to
smoke.
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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 the weight gain distract you from your
goal of quitting smoking.
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Bad mood or depression. There are lots of ways to improve
your mood other than smoking.
If you are having problems with any of these situations,
talk to your health care provider. Don't give up!
Additional Resources:
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