5 keys to quitting
- Get ready — Set a quit date and stick to it. People who don’t smoke at all on their quit dates are 10 times more likely not to be smoking in 6 months. Get rid of all tobacco products in your home, car or workplace. Don’t let people use tobacco in your home.
- Get support — You have a better chance of quitting if you have help from your doctor, family, friends and coworkers. Ask them not to use tobacco around you. Get individual, group or telephone counseling. If you have access to a wellness program, consider talking to a health coach.
- Learn new skills and behaviors – If stress is causing you to use tobacco, try exercising, taking a hot bath, reading a book, or drinking a lot of water. A hobby can also help lower stress.
- Get and use medication – There are FDA-approved medications to help you quit smoking—bupropion SR, nicotine gum, nicotine inhaler, nicotine nasal spray, nicotine patch. Check what support resources are available through your employer benefits plan to see if they are covered. According to tips from the Centers for Disease Control and Prevention, your chances of quitting double when you use any of these.
- Be prepared for relapse – Most people aren’t successful the first several times they try to quit. If you do have a relapse, make a list of the things you learned, and then set a date to quit again. 2 things that can help you stay on track: give up drinking alcohol, and avoid spending time with other people who use tobacco.
