Is this topic for you?
In this topic, you'll find
strategies for quitting smoking and staying smoke-free. Find where you want to
Are you ready to quit?
Maybe you have already
taken your last puff or are ready to quit today. That's
great. This information will help you keep your resolve to kick the habit
Or maybe you want to plan ahead
before you quit. How ready are you to quit? To find out, use the
Interactive Tool: Are You Ready to Quit Smoking?
It's okay if you aren't ready now. But you may
want to quit at some point. So keep learning and preparing yourself. Many
smokers do quit. You can too.
Why do you want to quit?
Think about why you want to quit. Maybe you want to protect your heart and
your health and live longer. Or maybe you want to be a good role model for your
kids or spend your money on something besides cigarettes. Your reason for
wanting to change is important. If your reason comes from you—and not someone
else—it will be easier for you to try to quit for good.
Find out how smoking can affect you:
- How Does Smoking Affect Your Lifespan?
How can you quit?
Quitting smoking is hard. Some people who have quit say that it was the hardest thing they have ever done. But most smokers eventually are able to quit smoking. And you don't have to do it alone. Ask your family, friends, and doctor to help you. Get what you need to help you quit for good.
- Get ready. If you're ready to quit right
now, go ahead. Medicines and support can help you stay on track. But if you
want to plan ahead, you don't have to stop right away. Set a date to quit. Pick
a time when you won't have a lot of stress in your life. Think about cutting down on smoking before your quit date. Get rid of ashtrays,
lighters, or spit cups before you quit. Talk to your partner or friends about helping you stay smoke-free. Don't let people smoke in your
- Change your routine. For example, if you
smoke after eating, take a walk instead.
- Use medicine. It can help with cravings and stress, and it doubles your chances of quitting smoking.1 You can buy nicotine gum, lozenges, or patches without a
prescription. Your doctor may also prescribe
medicine, such as bupropion (Zyban) or varenicline (Chantix).
- Get support. Seek help from:
- The national tobacco quitline:
1-800-QUIT NOW (1-800-784-8669).
- Free smartphone, tablet, or handheld computer apps, such as the National Cancer Institute's QuitPal.
- Internet programs, such as www.smokefree.gov, which also have chat rooms.
- Doctors, nurses, or therapists for counseling.
- A friend who has quit smoking.
After you quit, try not to smoke at all—not even one
puff. Prevent a slip (smoking one or two cigarettes) or relapse (returning to
regular smoking) by avoiding smoking triggers, at least at first. These
triggers can include friends who smoke, alcohol, and stress. Don't keep cigarettes in your house or
car. If you do slip, stay calm. Remind yourself that you have a
plan, and think about how hard you've worked to quit for good.