Your Quit Plan

There is no one right way to quit. Many smokers prefer to quit cold turkey – they stop completely, all at once. Some taper down by cutting down on the number of cigarettes smoked a little each day. This way you can slowly reduce the amount of nicotine in your body. You might cut out cigarettes smoked with a cup of coffee, or you might decide to smoke only at certain times of the day.
 
You’ll find links to some of the most popular quit plans below.  Whatever plan you decide to follow, it should include:
 
Set A Quit Date
Pick a specific day within the next month as your Quit Day. You might choose a date with a special meaning like a birthday or anniversary, or the date of the Great American Smokeout (the third Thursday in November each year). Or you may want to just pick a random date. Circle the date on your calendar. Make a strong, personal commitment to yourself to quit on that day. And a quit plan can help make it happen. For more help, check out the Setting Your Quit Date and Preparing For Your Quit podcast.

Coping with Cravings & Tough Situations
When you’re working to quit smoking, there will be lots of times when the going gets tough. For everyday cravings, stock up on oral substitutes – sugarless gum or hard candy, celery, carrot sticks, nuts. Keep some handy in all the places you’re likely to have a craving. Snacks aren’t the only distraction you’ll want to have. Click here for some great 5-minute distractions, or order free quit tools, to have on hand.
 
For really tough situations, like when your best friend offers you a cigarette, or keeps smoking in front of you, you’re going to need to practice and prepare yourself. Click here to learn more about handling tough situations that trigger your urge to smoke. For more, check out the Being a Non-Smoker podcasts.
 
Medications
When you smoke, a large amount of nicotine enters your body rapidly and travels to your brain. Nicotine replacement medications are a safer way to get nicotine into your body than cigarettes.
Not everyone who decides to quit smoking will want or need to use medication. Depending on the medication you use, you may need a prescription. Before you decide if medication is right for you, talk with your doctor.

You can also click here for more information on the types of medication available to help you stop smoking. Or, listen to the Medications podcast.
 
Support
Set up a support system. This could be a friend or family member who has quit and is willing to help you. And, ask family and friends who still smoke not to smoke around you or leave cigarettes out where you can see them (check out the Enlist a Friend e-mail generator). If you need a little more help, the Vermont Quit Network offers phone or in person coaching and online support.
 
QUIT PLANS
Become an Ex – Relearn life without cigarettes. Download the booklet (PDF).

American Cancer Society Break Away From The Pack Guides (PDF)

  • Book 1 – Reasons to quit smoking, stop smoking medications and other ways to make quitting easier.
  • Book 2 – Prepare to quit smoking and help with the first week without tobacco.
  • Book 3 – Staying off tobacco for good, preparing for tough situations.

American Cancer Society

VermontQuitNet Online Support – Resources, expert support and a whole community of people who know what you're going through.