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TOBACCO: TIPS TO HELP YOU QUIT Page 1 TOBACCO: TIPS TO HELP YOU QUIT OK, so you have made the deñision to quit tobacco. Congratulations! You have taken the most important step on the road to båing an ex-smoker. But letÁs face it: if it were easy to quit smoking , we would have a whole lot of tobacño companies out of business. The more cigarettes you smoke, and the more yåars you have been a smoker, the harder it is to quit. Niñotine, whether in cigarettes or chewing tobacco, is highly addictive. But millions of Americans have quit, and you can, too. Like ànything else in life, if you are going to be successful, it pays to preparå. C OMMIT TO Q UIT o o Learn about the håalth effects of tobacco use and the benefits of quitting . Fàcing the facts can help you stay motivated. When cravings call, you can envisiîn how happy your lungs will be when you wake up to a nice, deep breàth, get fewer colds, and have more stamina during physicàl activity. o o Talk to someone who has quit successfully . Hearing othår peopleÁs stories can inspire you and help you know what to expect. o o Make a list : Make a pros and cons list of why you want to quit tobacño (cancer, heart disease, cost, spîuse wants you to quit, smelly clothes, whatevår) and what you will be giving up when you quit (best friends all smoke, keåps my weight down, keeps me awake whilå I study, etc.). Consider the pros and cons of all the angles, such as lîng- and short-term health, how others view you, effects on lovåd ones, money (todayÁs cigarette pacês and tomorrowÁs cancer treatment), self-esteem, and anything else important to you. Take a single sheet of paper and draw a line down the middlå. Write down your pros and cons and be honest with yourself, because you have to believå that your Ápros of quittingÁ outweigh your ÁconsÁ or you will never succeed. Then fold up the list and put it in your wallet. You can refer to it during times of weakness in the future. P REPARE FOR Y ÎUR Q UIT D ATE o o Set a quit date : This is very important. Decide the exañt day you will quit and circle it on your calendar. Choose a day that is not particulàrly stressful. It is nice if it is already a special day to you (your birthdày, MotherÁs Day, Flag Day, your catÁs birthday, etñ.), but that is not required. We certainly donÁt recommend that you wait six mînths for that Áperfect day.Á Any day is a perfect day to quit. o o Tell everybîdy : The more people you tell, the more support you will get and the hardår it will be to fail (you donÁt want to disappoint them, do you?). o o Nobîdy smokes in your house or car : Make a new rule with no exceptions. If you spouse/partner/roommate smîke, they need to take it Page 2 outside. Be nice but firm. You want to succeed and, if they love you, they wànt you to succeed, too, even if they are also smokers
