Successfully quitting tobacco is a matter of planning and commitment, not luck.
Decide now on your own plan. Some options include using nicotine replacement therapy, joining a cessation class, going to Nicotine Anonymous meetings, and using self-help books and pamphlets. Visit cancer.org/smokeout for another resource, the Quit For Life® Program app. For the best chance of success, your plan should include one or more of these options. On your quit day, follow these suggestions:
- Do not use tobacco – not even one puff or chew!
- Stay active – try walking, exercising, or doing other activities or hobbies.
- Drink lots of water and 100% juices.
- Start using nicotine replacement if that’s your plan.
- Attend a cessation class or start following a self-help plan.
- Avoid situations where the urge to smoke or use tobacco is strong.
- Limit or avoid alcohol.
Think about changing your routine: Use a different route to get to work. Drink tea instead of coffee. Eat breakfast in a different place or eat different foods.
To get help quitting, visit cancer.org/smokeout or call the American Cancer Society, anytime day or night, at 1-800-227-2345.