The good news is that millions of people have successfully quit smoking. And though you are a unique individual, with your own reasons for smoking, you have an excellent chance of kicking your habit! Is quitting easy? Not usually, but there are steps you can take that makes quitting more tolerable and greatly improves your chance for success. You've already completed the first step - just by considering quitting - so give yourself a pat on the back.

The next step is think about - then write down - your reasons for quitting. Whatever your particular reasons are, they are important and regularly reminding yourself of them will help you quit. Step three is to decide whether or not you want outside help with quitting. There are many options at Smith, just check out the "Becoming a Former Smoker Resource List." If you've been smoking for a long time and feel that you are addicted to the nicotine in cigarettes, you might consider going on the nicotine patch or getting a prescription for the quit smoking aid, Zyban. To check out either of these options, make an appointment with a clinician at Health Services (call x2823).

Look over the step-by step quit smoking plan below. But before you start, have a little talk with yourself. One of the most important keys to successful behavior change is a positive attitude... and even more important is to realize that you're human and - like most smokers - it may take you several tries before you quit for good. So be ready to forgive yourself and start over if you have a "slip." Remember, there is nothing better you can do for your health and well-being than to quit smoking - so hang in there. (PS After you have not smoked for a full month - celebrate! And celebrate once a month ­every month for a full year. It will help you keep your resolve... and you deserve it!!!!)

Successful Quitting - One Step at a Time

Check off the list as you progress

___1. Decide that you DO want to quit and write down your reasons for quitting.
___2. If you want outside help (counseling, Zyban, etc), make your appointment. Nicotine patches are available over the counter.
___3. Set a "Quit" date and MARK it below and on your calendar.
___4. Tell your good friends and loved ones that you are planning to quit and ask them to be especially patient with you at this time (for at least two weeks).
___5. Fill out a WRAP SHEET for 24 hours to get information on your smoking TRIGGERS.
___6. Plan STRATEGIES for your triggers and other tough times.
___7. Remember nicotine addiction lasts 7-10 days, so be especially good to yourself (and avoid tempting situations during this time).
___8. Remember - take it ONE DAY AT A TIME.
___9. ALLOW yourself to be human - a slip doesn't mean that you can't quit - hang in there!
___10. Plan a REWARD for quitting. Write it down and follow through with it!
___11. Congratulate yourself for accomplishing a tough but rewarding task!

MY QUIT DATE IS:__________________
**Be sure to pick a time that is RELATIVELY stress free for you.

To download this check-list (as a MS Word document), right-click on this link and select "save link as", or just click on it: check-list.

Smokefree Home Page Why Quit? How to Be Successful at Quitting Quit Smoking Resources at Smith (Becoming a Former Smoker) Are You Facing These Rationalizations? What Actually Happens When You Smoke? Stress Management for Smokers Second Hand Smoke Strategies for Friends or Parents Who Smoke