5 KEYS TO QUITTING SUCCESSFULLY
These steps are based on more than 25 years of research, as well as our many years of experience in helping people quit tobacco. Whether it’s your first attempt at quitting or if you’ve been down this road before, we can help you be happier, healthier and completely tobacco free.
When you’re ready to quit tobacco, follow these 5 Keys to Success. They’ll make your journey toward a tobacco-free life easier and more successful.
For a customized quit plan and more support, call 1-800-QUIT NOW or register online.
KEY 1: SET YOUR QUIT DATE
Setting a quit date gives you a goal to work toward. Pick a date, and mark it on the calendar. Tell your family and friends about your quit date, too. We recommend choosing a date within two weeks of your first call to the Helpline. This will give you enough time to prepare and plan for your quit. Also, choose a day when you know you won’t be busy, stressed or tempted to smoke.
KEY 2: HAVE A GOOD SUPPORT SYSTEM
Find people who can help you quit. They could be family members, friends, coworkers or anyone you trust that could provide you with advice and strength on your journey to being tobacco free. Sometimes, it helps to choose somebody who has successfully quit smoking themselves, as they can relate to what you’re going through. Your doctor and Quit Coach™ from the Oklahoma Tobacco Helpline can be valuable allies during your quit, too. No matter who is in your support system, talk to them often and let them know how they can help you.
KEY 3: TOBACCO-PROOF YOUR LIFE
You will have fewer urges to smoke if your environments support your goal to be tobacco free. Clear your home, car and place of work of anything that reminds you of smoking. Soak any leftover tobacco products under water so you cannot use them. Give or throw away ashtrays, matches and lighters. Look in drawers, purses, coat pockets or anywhere else where a stray cigarette may be hiding. Clean your drapes and clothing, and shampoo your car to remove the smell of cigarettes.
The best time to do this is the night before your quit date.
KEY 4: USE NICOTINE REPLACEMENT THERAPIES
Nicotine replacement therapies (NRTs) are a safe, proven method that helps break the cycle of addiction. They deliver small, measured doses of nicotine without the toxic chemicals and carcinogens found in tobacco products. This decreases the withdrawal symptoms triggered immediately after one stops using tobacco.
The Oklahoma Tobacco Helpline offers free nicotine patches, gum or lozenges to registered participants.
KEY 5: PRACTICE WITH MINI-QUITS
A mini-quit is when you practice quitting for a short period of time before actually quitting for good. Mini-quits help you cope with the urges to smoke and can make quitting for the long-term easier when your quit date arrives. Before your quit date, practice with mini-quits for a few hours during different times of the day. Also, practice them during different activities, especially ones that trigger you to smoke.