Steps to quitting smoking

Steps to quitting

1. Get ready
2. Get support
3. Learn new skills and behaviors
4. Get medication – if recommended by your doctor – and use it correctly
5. Be prepared for cravings and withdrawal symptoms

Step 1: Get Ready

•          Set a quit date

•          Get rid of all cigarettes and ashtrays at home, work and in your car

•          Keep a diary of when and why you smoke

•          Tell friends and family that you are going to stop

Step 2: Get Support

•          Your chances of success increase if you have a support network

•          Ask friends, family and for their support in helping you to quit

•          Ask others not to smoke around you

Step 3: Learn New Skills & Behaviors

•          Distract yourself from urges to smoke

–        Talk to someone

–        Go for a walk

–        Get busy with a task

–        Go somewhere you’re not allowed to smoke

Step 3: Learn New Skills  & Behaviors

•          Change your routine

–        Take a different route to work

–        Drink tea instead of coffee

–        Eat breakfast in a different place

Step 3: Learn New Skills & Behaviors

•          Reduce stress – take a hot bath, exercise, or read a book

•          Plan something enjoyable to do every day

•          Drink a lot of water and other fluids

Step 4: Get Medication

•          Take medication as per suggestion of your family physician

Step 5: Avoid Relapse

•          Most relapses occur within the first three months

•          Avoid drinking alcohol – drinking lowers your chances of success

•          Avoid being around other smokers – can make you want to smoke

Step 5: Avoid Relapse

•          Eat a healthy diet

•          Stay active

•          Look for ways to improve your mood other than smoking