A good quit-smoking program can help a person quit smoking by providing support and encouragement. Programs are available for you to attend in-person, by telephone, or online (on the Internet). Look for a program that is led by someone who has had training in helping people quit smoking.
You're ready to kick the habit. That's great!
There are different ways to quit smoking. Some work better than others. The best plan is the one you can stick with. Consider which of these would work for you:
1. Cold turkey (no outside help). About 90% of people who try to quit smoking do it without outside support -- no aids, therapy, or medicine. Although most people try to quit this way, it's not the most effective and successful method. Only between 4% to 7% are able to quit by going cold...
Have at least 4 to 7 sessions that include
self-help materials and individual or group counseling.
sessions that last at least 20 to 30 minutes.
Last at least a month
past your quit date. Some programs spend several weeks preparing for the quit
date. The program is often most useful after you have quit.
affordable. Many programs are free or low-cost. Others cost more. Some health
insurance companies or employee assistance programs (EAPs) cover the cost of
smoking cessation programs.
Telephone-based quit-smoking programs link callers to trained counselors. These counselors can help you put together a quit plan that is tailored to how you smoke, and they can also help you avoid common problems. This resource is available free of cost by calling the national tobacco quitline: 1-800-QUIT NOW (1-800-784-8669).
Online quit-smoking programs may work for you if your schedule doesn't allow you to attend in-person programs. There are many programs, such as the one at www.smokefree.gov, that offer programs and resources to help you quit smoking.
Most state health departments can recommend a program in your
Change your quit date to match the program date. In many communities,
programs are only offered 2 to 3 times a year. Keep this in mind as you plan
your time line for quitting.
Avoid any program that promises to make quitting easy or that sounds
like it has the only answer or a "secret" method that works better than any
other method. There are no "magic bullets."