T.U.P.E|Tobacco Use Prevention Education

Five Keys for Quitting

(Taken from the CDC website)

Studies have shown that these five steps will help you quit and quit for good. You have the best chances of quitting if you use them together.

1. Get ready.
2. Get support.
3. Learn new skills and behaviors.
4. Get medication and use it correctly.
5. Be prepared for relapse or difficult situations.

1. Get Ready
Set a quit date.

Change your environment.

1.Get rid of ALL cigarettes and ashtrays in your home, car, and place of work.
2.Don't let people smoke in your home.

Review your past attempts to quit. Think about what worked and what did not.

Once you quit, don't smoke—NOT EVEN A PUFF!

2. Get Support and Encouragement

Studies have shown that you have a better chance of being successful if you have help. You can get support in many ways: Tell your family, friends, and co-workers that you are going to quit and want their support. Ask them not to smoke around you or leave cigarettes out.

Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor).

Get individual, group, or telephone counseling. The more counseling you have, the better your chances are of quitting. Programs are given at local hospitals and health centers. Call your local health department for information about programs in your area.

3. Learn New Skills and Behaviors

Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.

When you first try to quit, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.

Do something to reduce your 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.

4. Get Medication and Use It Correctly

Medications can help you stop smoking and lessen the urge to smoke.

The U.S. Food and Drug Administration (FDA) has approved five medications to help you quit smoking:
1.Bupropion SR—Available by prescription.
2.Nicotine gum—Available over-the-counter.
3.Nicotine inhaler—Available by prescription.
4.Nicotine nasal spray—Available by prescription.
5.Nicotine patch—Available by prescription and over-the-counter.

Ask your health care provider for advice and carefully read the information on the package.
All of these medications will more or less double your chances of quitting and quitting for good.
Everyone who is trying to quit may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18,
smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider before taking medications.

5. Be Prepared for Relapse or Difficult Situations

Most relapses occur within the first 3 months after quitting. Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Here are some difficult situations to watch for:

Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.

Other Smokers. Being around smoking can make you want to smoke.

Weight Gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal—quitting smoking. Some quit-smoking medications may help delay weight gain.

Bad Mood or Depression. There are a lot of ways to improve your mood other than smoking.

If you are having problems with any of these situations, talk to your doctor or other health care provider.

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RESOURCES TO QUIT SMOKING

The QuitNet offers smokers an on-line support community, forums moderated by counselors, and individually tailored advice to help them kick their nicotine addiction. American Cancer Society Complete Guide to Quitting Smoking Complete Guide to Quitting Smokeless Tobacco

4 Girls Health - The site, part of the National Women's Health Information Center (NWHIC), provides girls ages 10-16 with information on fitness, nutrition, stress management, relationships with friends and family, peer pressure, suicide, drugs, self-esteem, and other topics in an interactive, user-friendly format.

Facts You Should Know - This on-line publication provides a list of facts for teens about how smoking affects the environment, health, and other people. This fact sheet also emphasizes the fact that most teenagers choose NOT to smoke.

I Quit! What to Do When You're Sick of Smoking, Chewing or Dipping - This online brochure discusses how to quit using cigarettes and other tobacco products. It covers topics such as setting a quit date, how to handle the first few days, and how to successfully quit for the long term.

Mind Over Matters - Brain's Response to Nicotine, The - This publication discusses the affects of nicotine on the body and brain.

Sport Initiatives-Tobacco Free Sports - In collaboration with smokefree.gov and the National Cancer "Sport Initiatives and Tabacco Free Sports" Institute, CDC's Office of Smoking and Health will now maintain and update smokefree.gov soccer materials. In addition to a wide range of sports and tobacco materials.

Tips for Teens: The Truth About Smoking - This brochure is one part of a series, and provides information to dissuade teenagers from smoking cigarettes.

What You(th) Should Know About Tobacco - This publication contains information about how tobacco can affect athletic performance and appearance.

What You(th) Should Know About Tobacco - This publication contains information about how tobacco can affect athletic performance and appearance

Tips for Teens: The Truth About Smoking - This brochure is one part of a series, and provides information to dissuade teenagers from smoking cigarettes

Smoking: Cutting Through the Hype (copyright © The Nemours Foundation) - This publication contains information on how tobacco companies target teens to become smokers, the problems of peer pressure, and of the overall dangers of smoking and using tobacco products.

Indicates Federal Resources