How to Quit. Take the Quiz. What If I Fail? Effects of Quitting. Considering Medications? How to Help a Smoker. Quit Poster 1. Quit Poster 2. Quit Poster 3.

How to Quit (adapted from Continental Health Promotion, Inc.) Break the quitting task into three stages. There is no set length you should spend at a stage. It varies between persons. Do what feels best for YOU. Stage 1 -- Make the Decision. By deciding to start this first stage, you have already made your first big cessation accomplishment. Here are things to do to move on to your final cessation goal. Talk to others who have quit smoking for over a year about what helped them quit. Find a "Quitting Buddy" who also wants to quit. Make a list of reasons you like to smoke and another of the reasons you want to quit. (See quiz page here) Copy the quit list and tape it around your house and hob (mirrors, desk, cigarette pack). Figure out how much smoking is costing you in a year. Then make a list of how you can use all that money. Write the things you can enjoy doing instead of smoking. After you have completed Stage 1, reward yourself. Feel proud, you are facing the challenge. You are ready to move on to the next stage. Stage 2 --Preparing to Quit. Congratulations! You are ready to tackle more. Designate one place you usually smoke (car, den etc.) as a "No Smoking" zone. Skip some cigarettes today. Remove the ashtray and deodorize your new zone. Smoke with your opposite hand to become more aware of each cigarette. Drink 6 glasses of water each day, starting today. Start buying cigarettes one pack at a time rather than by the carton. Think about how you will celebrate your first smoke free month. Designate 2 people who will support your commitment to quit. Tell them how they can best help you during your first 10 days. Get information on nicotine gum or patch and other quitting methods. Stage 3 -- Quitting. You are doing fabulous. You are ready to set your Quit Day date. Pick a time when you won't be coping with other major life events. Quitting takes time and energy. Be aware of your possibility of withdrawal symptoms. Exercise and drink water; it helps. After meals, change your habit. Leave the table quickly, walk, clear the table, whatever it takes. Keep your hands busy (draw, build, doodle). Wash your clothes and hose to rid them of the smoke smell. Schedule an appointment with your dentist to get your teeth cleaned within the next 6 months. Celebrate! You've come a long way.