When you plan your strategy for quitting tobacco, use the U.S. Surgeon General's five keys to quitting: get ready, get support, learn new skills and behaviors, get and use medicine, and be prepared for relapse.

1. Get ready

Contact your doctor or local health department to find out the kinds of medicines and help available in your area for people who want to quit smoking. Telephone help lines operated by your state can also help you find information and support for quitting tobacco use.

Check with your insurance provider to find out if medicines or counseling are covered under your plan.

Prepare your body and mind for the stress that comes with quitting.

• Set a quit date and stick to it. This is an important step toward becoming tobacco-free. Choosing a good time to quit can greatly improve your chances of success. For example, avoid setting your quit date on high-stress days, such as holidays.
• Make some changes. Get rid of all ashtrays and lighters after your last cigarette. Throw away pipes or cans of snuff. Also, get rid of the smell of smoke and other reminders of smoking by cleaning your clothes and your house, including draperies, upholstery, and walls. Don't let people smoke in your home. Take the lighter out of your car. Try some methods to reduce smoking before your official quit date. Use a smoking journal to record what triggers urge you to use tobacco. This gives you important information on when it's toughest for you to resist.
• If you have tried to quit in the past, review those past attempts. Think of the things that helped in those attempts, and plan to use those strategies again this time. Think of things that hindered your success, and plan ways to deal with or avoid them.
• Once you quit, don't even take a puff. After your quit date, don't smoke at all-not even a puff.

2. Get help

You will have a better chance of quitting successfully if you have help and support from your doctor, family, friends, and coworkers.

• A doctor, nurse, or mental health professional can help you tailor an approach to quitting smoking that best suits your needs. These people are also good sources of motivation and support during the quitting process.
• Tell your friends that you are quitting, and talk to ex-smokers about their experiences during and after quitting. Have a friend or ex-smoker check in with you once in a while to ask how you are coping.
• If you live with someone who smokes, let that person know how he or she can support you. Be specific. Talk with him or her about not smoking in front of you. Better yet, ask that person to quit smoking with you. That way you can support each other through the quitting process. Also, family and friends can help support and encourage you while you are quitting.
• Join a support group for people quitting smoking. People who have quit smoking may be particularly helpful, because they know what you are going through.
• Get counseling (telephone, individual, or group). The more counseling you get, the better your chances of quitting. Counseling may help you learn to recognize and cope with situations that tempt you to smoke. Counseling sessions can also offer comfort if you have a relapse.
• You may want to attend a program to help you quit smoking. When choosing a smoking cessation program, look for one that has proven success. Ask your doctor for ideas. You can also check with your local health department or call the national quit line at 1-800-QUITNOW for help.
• Children and teens may respond well to community and school programs based on the social and self-image aspects of smoking.
• Use the Internet. The Internet allows round-the-clock access to information about quitting smoking and to chat rooms that can provide support. These programs are good for people who can't get to a stop-smoking meeting. They also work well for people who don't like group meetings.

3. Learn new skills and behaviors