TOP TEN STEPS TO QUITTING TOBACCO

You want to quit tobacco. You know that you'll feel better and you'll be taking care of your health. You also know that quitting won't be easy. But you can do it! These tips can help.

1. GET READY. Getting emotionally prepared makes it easier to quit successfully. Think about your reasons for quitting. They may include your health, your family's health, money, or just being tired of the hassle of tobacco.
2. PICK A QUIT DAY. Pick a day and mark it on your calendar. Avoid holidays or high-stress times at home or work. As you get closer to your quit day, try cutting back on the amount of tobacco you use.
3. ASK FRIENDS AND FAMILY FOR SUPPORT. Build a strong support system at home and work. Ask friends if they will be "on call" to talk when have cravings. Join a quit group for support and to help you gain quitting skills.
4. CONSIDER NICOTINE REPLACEMENT AND OTHER MEDICATIONS. Ask your doctor or health care provider if nicotine replacement or other medications are right for you. Using a nicotine patch or nicotine gum can double your chance of quitting successfully. Certain antidepressant medications can also help with withdrawal symptoms.
5. MAKE A CLEAN START. The day before quitting, throw out all of your tobacco.
6. GETTING THROUGH THE FIRST DAY. Studies show that if you can make it through the first day without tobacco, you are ten times more likely to quit for good. Be prepared not to feel as good as usual. You may feel tired, hungry, tense, or edgy. Hang in there. You will start to feel better soon, usually within a few days. Drink lots of water. This will help you deal with cravings. Avoid drinking extra coffee, sodas, or other drinks with caffeine. They can make you feel even more tense.
7. AVOID TRIGGERS. Of course you can't change your whole life. But avoiding those situations that make you want to use tobacco the most - at least for the first few weeks - can make a huge difference.
8. BE PREPARED FOR TEMPTATION. No matter how committed you are, at times you may crave tobacco. When cravings hit, take a walk, call a friend, do anything you can to keep from chewing. Cravings usually pass within a few minutes. If you need to put something in your mouth, try sugarless gum, flavored toothpicks, sunflower seeds, or carrots.
9. GET MOVING. Go for a walk, go bowling, do whatever you enjoy. Exercise is a good way to relieve the stress and edgy feelings you may have when you first quit. Exercise will also help control your weight while quitting.
10. DON'T GIVE UP. If you slip and have tobacco, don't give up. If often takes several tries to quit for good. Learn from the experience. Reward your successes. Buy yourself flowers for making it though the first day. Take yourself to a good movie at the end of the first week. Save the money you would spend on tobacco and buy yourself something special.