The information in this article is excerpted from the Washington Post, Tuesday 19 February, 2002, Section F, HEO1 “The Butt Stops Here.”

Here are ways to help make the quitting process smoother and more effective—

• Set a date to quit. The sooner, the better. Try within 2 weeks.
• Talk with your doctor about medication to help while you quit.
• Involve your friends, family, and co-workers. Social support combined with drug treatment can boost success rates to 30%.
• Avoid alcohol for at least the first two months while quitting.
• Do not diet. Expect to gain a couple pounds.
• Exercise. It will help limit weight gain, can ease cravings for nicotine, improve sleep, and elevate mood.
• Drink fluids. They help flush nicotine from the body.
• Gradually reduce the amount of each cigarette smoked until you are only smoking a quarter of each cigarette.
• Cut back on the number of cigarettes smoked daily. Reduce the number of cigarettes smoked daily by two each day until you are not smoking any.
• Make a list of why you want to quit smoking. Keep the list with your cigarettes as a reminder.
• Develop a list of triggers. Plan in advance to avoid them.
• Find a phone buddy or Internet friend. Live assistance can be a valuable source of support and guidance. See box on right.

See also:
     Finally Say Goodbye to Smoking
     Head Start Bulletin #75 [PDF, 6.5MB]