Quit Smoking Tips

Congratulations! We are happy to know that you are interested in improving your life and the lives of those around you by quitting smoking! It will be a challenge, but you can do it! The information in this site will help get you started. We’ll help you prepare yourself to quit and describe what happens after you quit smoking.

* Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be.
* List all reasons you want to quit. Every night before going to bed, repeat one of those reasons 10 times.
* Develop strong personal reasons in addition to your health and obligations to others. For example, think of all the time you waste taking cigarette breaks, rushing out to buy a pack, hunting for a light, etc.
* Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.
* Set a target date for quitting­ perhaps a special day such as your birthday, your anniversary, or the Great American Smoke out. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year.

Our Quit Smoking Blog contains many quitting tips and stories of how people quit smoking.

Have realistic expectations; quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year.

Understand that withdrawal symptoms are temporary. They usually last only 1-2 weeks. Using our medicines, this time period is shortened considerably and the withdrawal symptoms are lessened considerably!

Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources; willpower, family, friends, and the tips in this booklet­ to get you through this critical period successfully.

Know that most other relapses occur in the first week after quitting, when situational triggers, such as a particularly stressful event, occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it if it does happen. Remember that smoking is a habit, but a habit you can break.

Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit on your first try. But if you're not, don't give up. Try again.

Symptom Activity Dry mouth, sore throat, gums, or tongue Sip ice-cold water or fruit juice, or chew gum. Headaches Take a warm bath or shower. Try relaxation or mediation techniques. Trouble sleeping Don’t drink coffee, tea or soda after 6:00 pm. Again, try relaxation or meditation techniques. Irregularity Add roughage to your diet such as raw fruit, vegetables and whole grain cereals. Drink 6-8 glasses of water a day. Fatigue Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a chance to begin to heal itself over a couple of weeks. Hunger Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks. See Snack Calorie Chart. Tenseness, irritability Take a walk, soak in a hot bath, try relaxation or meditation techniques. Coughing Sip warm herbal tea. Suck on cough drops or sugarless hard candy.

About Gaining Weight

* Many people who are considering quitting are very concerned about gaining weight. If you are concerned about weight gain, keep these points in mind:
* Quitting doesn't mean you'll automatically gain weight. When people gain it's because they often eat more once they quit.
* The benefits of giving up cigarettes far outweigh the drawbacks of adding a few pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. Watch what you eat, and if you are concerned about gaining weight, consider the tips that follow.

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Tips to Help You Avoid Weight Gain

* Make sure you have a well balanced diet, with the proper amounts of protein, carbohydrates and fat.
* Don't set a target date for a holiday, when the temptation of high calorie food and drinks may be too hard to resist.
* Drink a glass of water before your meals.
* Weigh yourself weekly.
* Chew sugarless gum when you want sweet foods.
* Plan menus carefully, and count calories. Don't try to lose weight; just try to maintain your prequitting weight.
* Have low calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter.
* Take time for daily exercise, or join an organized exercise group.