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Quiting is hard, not quiting is harder

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Why Smoke Quiz

Why do I smoke?

If you know the answer to this question, it will be easier to stop smoking because you can find ways to make up for the things you may miss when you stop.

Most people smoke for different reasons at different times. Reasons for smoking include psychological issues, habits, social pressures and physical dependence on nicotine. The questionnaire on the following website will help you decide which reasons are important in your smoking.

Familydoctor.org's Why Do I Smoke? Quiz

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A carpet layer demonstrates why smoking kills.

Clear the air - quit smoking today

Contents of Online Guide to Quitting from Smokefree.gov

Thinking About Quitting
* Why quit?
* What's in a cigarette?
* Reasons for quitting
o Smoking's impact on others
* Why is quitting so hard?
o Nicotine addiction test
o Smoking triggers
o Keep track of when and why you smoke

Preparing to Quit
* Overview of the basic steps
o Set a quit date
o Tell others your plan to quit
o Anticipate and plan for challenges
o Remove all tobacco
o Talk to your doctor
o Medicines that help with withdrawal
* Other support
o Benefits of a quit-smoking program

Quitting
* Steps to take on quit day
o Using your support program
o Keep busy
o Stay away from what tempts you
* Managing cravings
o Find new things to do
o Remember instant rewards
o Planning for the long-term rewards of being smokefree
* Withdrawal symptoms
* What to do if you slip

Staying Quit
* Sticking with it
o Keeping your guard up
o Fighting urges
o Staying upbeat
o Keep rewarding yourself
* Resources to help you if you slip up

PDF download: www.smokefree.gov/pubs/clearing_the_air.pdf
Internet Citation: http://www.smokefree.gov/guide/

Keys to quitting - 5. Be Prepared for Relapse or Difficult Situations

Most relapses occur within the first 3 months after quitting. Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Here are some difficult situations to watch for:

* Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.
* Other smokers. Being around smoking can make you want to smoke.
* Weight gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal—quitting smoking. Some quit-smoking medications may help delay weight gain.
* Bad mood or depression. There are a lot of ways to improve your mood other than smoking.

If you are having problems with any of these situations, talk to your doctor or other health care provider.

Special Situations or Conditions

Studies suggest that everyone can quit smoking. Your situation or condition can give you a special reason to quit.

* Pregnant women/new mothers: By quitting, you protect your baby's health and your own.
* Hospitalized patients: By quitting, you reduce health problems and help healing.
* Heart attack patients: By quitting, you reduce your risk of a second heart attack.
* Lung, head, and neck cancer patients: By quitting, you reduce your chance of a second cancer.
* Parents of children and adolescents: By quitting, you protect your children and adolescents from illnesses caused by second-hand smoke.

Internet Citation:
You Can Quit Smoking. Consumer Guide, June 2000. U.S. Public Health Service. www.surgeongeneral.gov/tobacco/quits.htm

Keys to quitting - 4. Get Medication and Use It Correctly

Medications can help you stop smoking and lessen the urge to smoke.

* The U.S. Food and Drug Administration (FDA) has approved five medications to help you quit smoking:
1. Bupropion SR—Available by prescription.
2. Nicotine gum—Available over-the-counter.
3. Nicotine inhaler—Available by prescription.
4. Nicotine nasal spray—Available by prescription.
5. Nicotine patch—Available by prescription and over-the-counter.
* Ask your health care provider for advice and carefully read the information on the package.
* All of these medications will more or less double your chances of quitting and quitting for good.
* Everyone who is trying to quit may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider before taking medications.

Internet Citation:
You Can Quit Smoking. Consumer Guide, June 2000. U.S. Public Health Service. www.surgeongeneral.gov/tobacco/quits.htm