background image
How to Quit Smoking
Smoking is dangerous to your health. Quitting will reduce your risk of dying
from heart disease, blood vessel disease, lung problems, cancer and stroke.

Talk to your doctor about quitting. Ask about classes and support groups in
your area. Get support and encouragement and learn how to deal with stress.
Talk with your doctor about medicines and other aids to help you quit. Call
the National Network of Tobacco Cessation Quitlines at 1-800-784-8669 or
go to the Ohio website at
www.standohio.org
for more information.

Before you try to stop smoking, commit to stopping. Smoking is a learned
behavior that you must unlearn. It is not easy to stop, but it can be done if
you are serious about quitting. Stopping will help you live a healthier and
longer life.
Getting Ready to Quit
Follow these tips to get ready to quit:
• Cut down the number of cigarettes you smoke each day.
─ Smoke only half a cigarette each time.
─ Smoke only during the even hours of the day.
• Clean out ashtrays and start putting them away one by one. Clean the
drapes, the car, your office, or anything else that smells of tobacco
smoke.
• Get a friend or spouse to quit with you.
• Start exercising before you quit.
• Switch to a brand of cigarettes you do not like as much.
• Throw away spare lighters.
• Smoke alone if you like to smoke with people.
• Become aware of why you smoke each cigarette. Avoid the things that
cause you to smoke.
• Write down a list of the top 5 reasons you want to quit. Read this list
daily.

Pick a date to quit and slowly reduce your smoking until your quit date. On
your quit date, stop completely. If you smoke a lot at work, quit during a
vacation.
The Day You Quit
• Throw away your cigarettes, lighters and hide remaining ashtrays.