How To Quit Smoking
...And Quit For Keeps
U.S. Department of
Health and Human Services Public Health Service National
Institutes of Health
This booklet guides you from thinking about stopping
through actually doing it - from the day you quit to
quitting for keeps. It gives tips on fighting temptation
- and what to do if you give in - and on avoiding weight
gain (a handy Snack Calorie Chart is included). By
telling you what to expect, it can help you through the
day-to-day process of becoming and remaining a
In this booklet, you'll find a variety of tips and
helpful hints on kicking your smoking habit. Take a few
moments to look at each suggestion carefully. Pick those
you feel comfortable with, and decide today that you're
going to use them to quit. It may take a while to find
the combination that's right for you, but you can quit
for good, even if you've tried to quit before.
Many smokers have successfully given up cigarettes by
replacing them with new habits, without quitting "cold
turkey," planning a special program, or seeking
The following approaches include many of those most
popular with ex-smokers. Remember that successful
methods are as different as the people who use them.
What may seem silly to others may be just what you need
to quit - so don't be embarrassed to try something new.
These methods can make your own personal efforts a
Pick the ideas that make sense to you. And then follow
through - you'll have a much better chance of success.
PREPARING YOURSELF FOR QUITTING...
Decide positively that you want to quit. Try to avoid
negative thoughts about how difficult it might be.
List all the reasons you want to quit. Every night
before going to bed, repeat one of the 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.
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