on How to Quit
an appointment with your healthcare provider. Your doctor can recommend medications that will help you through the
process of quitting.
- Call the Wisconsin Tobacco Quit Line at 1-800-QUIT-NOW to get free quit tips plus free medication (800-784-8669).
support. Tell your friends and family that you are
going to quit smoking. If they smoke, ask them not to smoke around
you or to quit with you.
the decks. Get rid of the things that remind you of smoking. Throw away all cigarettes,
lighters and ashtrays.
- Dangle the financial carrot. Give yourself a financial incentive to quit by putting the money you
would have spent on tobacco products in a glass jar. For pack-a-day
smokers, this can be $1,500 a year or more! Watch your savings –
and your resolve – grow.
- Make a plan and set a quit date. Give yourself some time to prepare before launching into your quit
attempt. Make a list of all your reasons for quitting and put this
list where you will see it often. Think about reasons you smoke or
chew, including routines that trigger tobacco use, and brainstorm
how to change those routines and avoid cues that prompt you to light
up or dip. Mark your quit date on your calendar and get mentally prepared.
- Keep busy on your quit day.
Change your routine. Plan a full day with enjoyable activities. Avoid
alcohol because it can weaken your resolve. At the end of the day,
do something (other than smoking) to celebrate.
cigarettes with alternatives like gum, cinnamon sticks, suckers, toothpicks or low-calorie snacks
like carrots, celery and apples wedges.
an exercise program. Taking a walk, doing aerobics
and kickboxing or playing sports can take your mind off urges and
remind you that quitting helps improve your lung capacity and overall
- To view fact
sheets on quitting, including the immediate health benefits after
you quit, click
to help a friend or loved one quit? Click here.