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How To Quit Smoking

...And Quit For Keeps


U.S. Department of Health and Human Services Public Health Service National Institutes of Health


INTRODUCTION

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 nonsmoker.

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 professional help.

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 little easier.

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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