Take Action: Make a Plan
Take these steps to quit smoking.
Write down your reasons to quit.
Make a list of all the reasons you want to quit. For example, your reasons to quit might be to set a healthy example for your children and to save money. Keep the list with you to remind yourself why quitting is worth it.
Set a quit date.
- Pick a date that gives you enough time to get ready to quit. But make sure it’s soon enough that you don’t lose your motivation.
- Tell your family, friends, and coworkers about your quit date so they can support you.
Make a quit plan.
- Think about situations that might trigger you to smoke. Plan how you will handle them without smoking.
- Right before your quit date, go through your house, car, and workplace to get rid of anything that has to do with smoking. Throw away all your cigarettes, ashtrays, lighters, and matches.
- Clean your clothes so they don’t smell like smoke.
Check out this online quit plan tool or call the tobacco quitline at 1-800-QUIT-NOW (1-800-784-8669) for free support and help setting up your quit plan.
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Change Routines
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Weight Control
Take Action: Change Routines
Change your daily routine.
Changing your routine on your quit date and afterward can help you break habits related to smoking.
- Try taking a different route to work.
- For the first few weeks, avoid activities and places you connect with smoking.
- Do things and go places where smoking isn’t allowed.
- Make getting active and eating healthy part of your quit plan. Instead of smoking: eat healthy snacks, go for walks, and drink lots of water.
Break the connection between eating and smoking.
Many people like to smoke when they finish a meal. Here are some ways to break the connection:
- Get up from the table as soon as you are done eating.
- Brush your teeth and think about the fresh, clean feeling in your mouth.
- Go for a walk after meals.
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Stress and Cravings
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Make a Plan
Take Action: Stress and Cravings
Deal with stress.
Some people smoke to deal with stress. But there are ways to deal with stress without smoking.
Manage stress by creating peaceful times in your daily schedule. Try relaxation methods like deep breathing, short walks, and meditation.
You can also check out these tips for dealing with stress as you quit.
Manage cravings.
When you quit smoking, the urge to smoke will come and go, but it will gradually decrease over time. Most cravings only last a short time.
Here are some ways to manage cravings:
- Keep your hands busy. Try brushing your teeth, washing your hands, sorting the mail, or doing the dishes.
- Have healthy snacks ready, like baby carrots, apples, whole-grain crackers, or sugar-free gum.
- Distract yourself with a new activity. Try playing a game on your phone, chatting with a friend, or doing crosswords or other puzzles.
- If you used to smoke while driving, try something new. Take public transportation or ride with a friend.
- Take several deep breaths to help you relax.
- Write down your list of reasons for quitting.
Remember, quitting may be hard – so prepare yourself. Take this withdrawal quiz every day to see your progress.
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Get Help
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Change Routines
Take Action: Get Help
Talk with a doctor, nurse, or pharmacist.
Ask about:
- Strategies for quitting smoking that are likely to work best for you.
- Medicines that can improve your chances of quitting – and how to use these medicines the right way.
When you stop smoking, your body goes through withdrawal from nicotine. This means you may feel irritable, anxious, restless, or hungry. You may even have trouble concentrating or sleeping. Find out about medicines that can help with withdrawal.
What about cost?
You can get free help with quitting by calling 1-800-QUIT-NOW (1-800-784-8669) and by visiting Smokefree.gov.
As a result of the Affordable Care Act, the health care reform law passed in 2010, insurance plans must cover some services to help people quit smoking. Depending on your insurance, you may be able to get these services at no cost to you.
Check with your insurance company to find out what kind of counseling and medicines are included in your plan. For information about other services covered by the Affordable Care Act, visit HealthCare.gov.
Take Action: Stick with It
Don’t give up!
Remember, it takes time to overcome addiction. Check out these tips for staying smokefree.
Learn from the past.
Many people try to quit more than once before they succeed. Most people who start smoking again do so in the first 3 months after quitting. If you’ve tried to quit before, think about what worked for you and what didn’t.
Being around other smokers can make it harder to quit. So can drinking alcohol.
If you are having a hard time "staying quit," talk with your doctor about what types of counseling or medicines might help you. Remember, quitting is one of the most important things you can do to protect your health.
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Get Help