Quitting Smoking Planner: "You Can Quit Smoking" Page 2
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EYS FOR
UITTING
1. YOUR QUIT DATE:
1. GET READY.
S M T W TH F S
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Set a quit date and stick to it—not even a single puff!
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Think about past quit attempts. What worked and
what did not?
2. WHO CAN HELP YOU:
2. GET SUPPORT AND ENCOURAGEMENT.
Tell your family, friends, and coworkers you are quitting.
Talk to your doctor or other health care provider.
Get group or individual counseling.
For free help, call 1-800-QUIT NOW (784-8669)
to be connected to the quitline in your State.
3. LEARN NEW SKILLS AND BEHAVIORS.
3. SKILLS AND BEHAVIORS
YOU CAN USE:
When you first try to quit, change your routine.
Reduce stress.
Distract yourself from urges to smoke.
Plan something enjoyable to do every day.
Drink a lot of water and other fluids.
Replace smoking with low-calorie food such as carrots.
4. YOUR MEDICATION PLAN:
4. GET MEDICATION AND USE IT CORRECTLY.
Talk with your health care provider about
Medications:
which medication will work best for you:
Bupropion SR—available by prescription.
Instructions:
Nicotine gum—available over the counter.
Nicotine inhaler—available by prescription.
Nicotine nasal spray—available by prescription.
Nicotine patch—available over the counter.
Nicotine lozenge—available over the counter.
Varenicline—available by prescription.
5. HOW WILL YOU PREPARE?
5. BE PREPARED FOR RELAPSE OR
DIFFICULT SITUATIONS.
Avoid alcohol.
Be careful around other smokers.
Improve your mood in ways other than smoking.
Eat a healthy diet, and stay active.
Quitting smoking is hard. Be prepared for challenges, especially in the first few weeks.
Followup plan:
Other information:
Referral:
Clinician
Date
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