Quit Tobacco

QUIT TOBACCO

Even if you do not smoke, breathing secondhand smoke can make you sick. It can cause heart disease, lung cancer, and breathing problems. Even a little bit can hurt you. Being tobacco free is the best way to protect yourself and your family. If you want to quit using tobacco, here are some ideas to help:

Preparing to quit

Pick a quit date and write it down on a calendar or someplace where you will see it often
Start healthy habits to help you quit more successfully
Write down all of the reasons you want to quit
Write down all of the times and events that cause you to use tobacco and decide how you will handle them
Find and talk to your support system—friends, family, co-workers, online support, CT Quitline, BecomeAnEX.org
Talk to a health care provider about medicines or nicotine replacement therapy (NRT) that may help you quit

two weeks before your quit date

Think about things you like to do other than smoking
Start exercising and stock the house with healthy snacks
Start a hobby that uses your hands
Get the medication that will help you to quit, if using any

one week before your quit date

Tell other people not to use tobacco in your car/house
Do something you enjoy that does not include tobacco
Change your normal routine—if you usually smoke before you shower, shower first; drink tea instead of coffee; take a different route to work
Practice quitting—on one day, try not to smoke for 30 minutes. On another day, pick a time or place not to smoke. This will show how you will feel when you quit and will help your body get used to it

night before your quit date

Throw away all lighters, cigarettes/tobacco, ashtrays
Review all the reasons you want to quit
Review your ideas for how to deal with times and events when you normally use tobacco

after your quit date

Review why you wanted to quit, how to deal with times you usually use tobacco, and call your support systems
Do things with your hands and mouth—bend paper clips, doodle, brush your teeth, chew gum.
Exercise can help when you really want tobacco.
If using medication to help, use as directed.
Reward yourself and celebrate all successes. Save the money you would have used to buy tobacco and buy yourself something special

Even if you slip, you can quit again. Use the slip as a lesson. Think about what happened and why so that you can be even more ready next time. Never give up! Quitting tobacco is one of the healthiest things you can do for you and your family.

RESOURCES & INFORMATION:

CT Quitline – 1-800-QUIT-NOW (1-800-784-8669)

Connecticut State Department of Public Health