Quitting Smoking - Planning Your Strategy to Quit
You will have a better chance of quitting successfully
if you have help and support from your family, friends, and coworkers.
Others sources of support include:
- Your doctor. He or she can help you put together a plan of medicines and nicotine replacement therapy (NRT) that works for you. This could be Chantix and the nicotine patch, or maybe the nicotine patch with gum for those times you need something more.
- Phone support (1-800-QUIT-NOW). Telephone counselors can help you with practical ideas. Often they are people who have quit smoking themselves.
You can also find online and phone support (1-800-QUITNOW) along with
quit-smoking programs that you can attend. People who use telephone, group, or one-on-one
counseling are much more likely to stop smoking than people who try to quit on their own.
For more information on support, see:
Quitting Smoking: Getting Support.
If a partner or friend is quitting, you can help. For
Quitting Smoking: Helping Someone Quit.
3. Learn new skills and behaviors
Since you won't
be smoking, decide what you are going to do instead. Make a plan to:
- Identify and think about ways you can avoid
those things that make you reach for a cigarette (smoking triggers),
at least at first. Try to change your
smoking habits and rituals.
Think about situations in which you will be at greatest risk for smoking. Make
a plan for how you will deal with each situation.
- Change your daily
routine. Take a different route to work, or eat a meal in a different place.
Every day, do something that you enjoy.
- Cut down on stress. Calm
yourself or release tension by reading a book, taking a hot bath, or digging in
your garden. See the topic
Stress Management for ways to reduce stress in your
- Spend time with nonsmokers and people who have stopped
- Start seeing yourself as a person who is making healthy choices.
4. Get and use medicine
The U.S. Food and Drug
Administration (FDA) has approved several medicines to help people quit
smoking. You will double your chances of quitting even
if medicine is the only treatment you use to quit. Your odds get even better
when you combine medicine and other quit strategies, such as
You won't have to take
medicines forever-just for as long as it takes to help you quit. Your employer
or health plan may help pay the cost of a quit-smoking program or provide help
to pay for medicines. And remember that no matter how much it costs to buy
medicines to help you stop smoking, it's still less than the
cost of smoking.
Nicotine replacement therapy. This
includes nicotine gum, patches, lozenges, and inhalers. You can buy gum,
patches, and lozenges without a prescription. See a picture of
how to use a nicotine patch .
Bupropion SR (Zyban). This is a non-nicotine
prescription medicine that you can use by itself or along with nicotine
Varenicline (Chantix). This prescription medicine
helps withdrawal symptoms and reduces the pleasure you feel from
Quitting Smoking: Should I Use Medicine?