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“ Quitting smoking is by far one of the toughest
things a person can do but … it’s likely to be one
of the most rewarding things they ever do.”
–Andrew Forrest, SVMC Respiratory Care
• Ask them to not to give you a cigarette, no matter
what you say or do.
• Let them know you may be out of sorts while
quitting and that their patience and understanding
would be appreciated.
• Take advantage of apps, online resources, and
800#s devoted to helping people quit smoking (see
box at right).
3 Learn to live smoke-free
One of the hardest parts about quitting smoking is
figuring out what to do instead.
• Stock your house (and pockets) with other things
to occupy your hands and mouth (e.g., fidget
spinners, gum, toothpicks, etc.).
• Find things to do to distract you from urges. Do a
jigsaw puzzle, take a walk, knit, call a friend, etc.
4 Medicate correctly
Nicotine Replacement Therapy (NRT) medications
can greatly increase your chances of quitting for
good. By providing small, steady doses of nicotine,
NRTs help stop cravings and relieve symptoms
of withdrawal. NRTs are available both with and
without a prescription. Talk to your doctor about
which option is best for you.
5 Be prepared to try again
Studies show that the greatest risk for relapse is in
the first three months after quitting. If you do slip,
don’t get discouraged. Recognize how well you did,
try to figure out what led to your relapse, and think
about what you could do differently next time to be
successful. And by all means, set a new “quit date.”
Forrest adds, “Everyone’s journey to quitting is
going to be different. I encourage patients to not
give up on themselves, even if they have a less-thanperfect day of quitting. Tomorrow, and all the days
that follow, are opportunities to do better.” +
Help is here
Apps
QuitGuide
A free app that helps you
understand your smoking
paerns by tracking your
cravings by time of day
and location and provides
motivational messages and
tips to help you build the
skills needed to become and
stay smokefree.
quitSTART
A free smaphone app that
helps you quit smoking with
tailored tips, inspiration, and
challenges.
Online
SmokeFree.gov
Free information and
strategies from the National
Cancer Institute for people
trying to quit smoking or
dipping.
BecomeAnEx.org
Tips and advice through
text and email, expe
guidance, quiing plans, and
interactive tools.
Phone
highly trained quit coach.
Hours of operation and
services vary by state.
1-877-44U-QUIT
Connect with trained
counselors at the National
Cancer Institute who
can offer information
and suppo for quiing.
in English and Spanish.
Monday through Friday
9:00 a.m. to 9:00 p.m.
Eastern time.
Text
QUITNOW or 333888
Get connected to free state
or national text messaging
services to help you quit
smoking. Once you sign up
for text messaging services,
you will receive messages
of encouragement as well
as advice and tips for
becoming smokefree and
being healthier.
SmokefreeTXT
Text QUIT to 47848 to
receive daily text messages
to suppo you in quiing
smoking.
1-800-QUIT-NOW
Speak confidentially with a
SVHEALTHCARE .ORG | HEALTHY+ | 7