About P.A.D.: Smoking and P.A.D.: Tips to Quit

What can you do to quit smoking for good?

You may be saying: “I have tried to quit smoking and failed every time. There is no way I can quit.” You are not alone. Many long-time smokers feel that way. But each year, millions of smokers try quitting and more and more are quitting for good. There are three reasons for their success:

1. We know a lot more about the best methods for quitting smoking.
2. There are medicines that can help you break the habit and deal with cravings.
3. They have made up their mind to quit and to stick with it.

Five Steps to Help you Quit

Studies show that when people follow these five steps, they have the best chances of quitting for good. Get ready.

Step 1

• Set a quit date within the next 30 days.
• Mark the date on your calendar.
• Before your quit date, get rid of ALL cigarettes and ashtrays in your home, clothes, car and work place.
• Write down your reasons for quitting. Put the list in a place where you will see it every day.
• Think about what worked and what did not work in your past attempts to quit.

Step 2

Get support.

• Tell your family and friends 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 about your decision to quit and ask for help and support.
• Get counseling. Studies show that the more counseling people get when quitting smoking — either one-on-one, in a group, or even by telephone — the more likely they are to quit. Call your local hospital or health department about programs in your area.

Step 3

Learn new skills and behaviors.

• During the first few weeks after you have quit, change your routine. Take a different route t work. Drink tea instead of coffee. Eat your meals in a different seat.
• Distract yourself from the urge to smoke by going for a short walk, cleaning a closet or a drawer, or doing something with your hands like knitting or working on a puzzle.
• To reduce your stress, take a hot bath or shower, make time for a long walk, or read a book.
• Drink a lot of water and other low- or no-calorie fluids.

Step 4

Get medicine to help you quit.

• Learn more about the quit smoking products that can help lessen your urge to smoke and how to use them so they will work for you. Some products contain small amounts of nicotine. They include nicotine gum, hard candies and nicotine patches that you can buy without a prescription. There is also a nicotine inhaler and a nasal spray that you can buy with a prescription. Buproprion SR is a prescription medicine that contains no nicotine but reduces cravings for cigarettes. While all of these products can help people quit smoking, they are not safe for everyone.
• Talk with your health care provider about whether you should try any of them to help you quit smoking.

Step 5

Be prepared for tough situations or times you may slip.

• Avoid drinking beer, wine or other alcoholic drinks. Switch to soda or ice water with lemon or lime.
• Stay away from places where people are smoking so you will not be tempted.
• Don’t worry if you are gaining a few extra pounds after you quit smoking. Eat a healthy diet and stay as active as you can. Focus on your goal of quitting smoking.
• Deal with a bad mood or feeling depressed by doing something good for yourself. Call a friend to go to lunch or a movie. Buy something you want with the money you have been saving by not smoking. Take a walk or a nice hot bath.
• Many people who try to quit smoking slip up or relapse during the first 3 months after quitting. Don’t give up or beat yourself if you start smoking again. Go back to Step 1 and get ready to quit again. Quitting smoking is hard but you can do it!