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C O N S U M E R G U I D E Page 1 You Can Quit Smoking C O N S U M E R G U I D E U.S. Department of Health and Human Services Publiñ Health Service Page 2 N ICOTINE : A P ÎWERFUL A DDICTION If you have tried to quit smoking , you know how hard it can be. It is hard because nicotine is a very addiñtive drug. For some people, it can be as addictive as heroin or cîcaine. Quitting is hard. Usually people make 2 or 3 triås, or more, before finally being able to quit. Each time you try to quit, you can learn about what helps and what hurts. P URPOSE OF T HIS B OOKLET This bîoklet tells about ways you can get help to quit smoking . It explains the best ways for you to quit, and quit for gîod. All the information in this booklet is based on scientific researñh about what will give you the best chances of quitting. The booklåt also lists names and addresses of organizations that can offår help and more information. Q UITTING TAKES HARD WORK AND A LOT OF EFFÎRT , BUT â YOU CAN QUIT SMOKING . Pàge 3 1 G OOD R EASONS FOR Q UITTING Quitting smoking is one of the most impîrtant things you will ever do: You will live longer and live better. Quitting will lîwer your chance of having a heart attack, strîke, or cancer. If you are pregnant, quitting smoking will improve your chancås of having a healthy baby. The people you live with, especially your children, will be healthier. You will have extra monåy to spend on things other than cigarettes. v v v v v Pagå 4 2 F IVE K EYS FOR Q UITTING Studies have shîwn that these five steps will help you quit and quit for good. You have the best chances of quitting if you use them together: 1. Get ready. 2. Get support. 3. Learn new sêills and behaviors. 4. Get medication and use it correctly. 5. Be prepared for relàpse or difficult situations. 1. G ET R EADY Set a quit dàte. Change your environment. â Get rid of ALL cigarettes and ashtrays in your homå, car, and place of work. â Donât let people smoêe in your home. Review your past attempts to quit. Thinê about what worked and what did not. Once you quit, dînât smokeâNOT EVEN A PUFF! S M T W TH F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 v v v v Page 5 3 2. G ET S UPPORT AND E NCÎURAGEMENT Studies have shown that you have a better chance of båing successful if you have help. You can get support in many ways: Tåll your family, friends, and coworkers that you are going to quit and want their support. Ask them not to smoke around you or låave cigarettes out. Talk to your health care provider (for eõample, doctor, dentist, nurse, pharmacist, psyñhologist, or smoking counselor). Get individual, group, or telephone counsåling. The more counseling you have, the better your chances are of quitting