Tobacco Cessation
Local Tobacco Cessation Resources
to Help You be Successful
DECIDING TO QUIT
Making the decision to quit using tobacco is the first step, but you need to be sure that you definitely want to quit. Find reasons
to quit that are important to you; these can be health, financial, family or other reasons. Once you establish these reasons, write
them down so you don’t forget them and keep the list where you’ll see it often.
This DoD-sponsored site is designed to help you if you are giving up tobacco or even thinking about quitting. You can find:
- The health benefits of quitting for you and others
- The financial benefits of quitting
- Tips for quitting and staying quit
- Nicotine withdrawal expectations
- Downloadable educational information
Through this site, you can have a live chat with a tobacco cessation coach seven (7) days a week from 8:30 a.m. to 10:00 p.m. EST. A message
board for sharing opinions, asking questions and receiving support is also available.
TriWest Tobacco Quitline - 1-866-244-6870
Callers can speak to trained representatives to locate needed resources. It’s assistance available 24/7/365 to help connect those
who are ready to quit tobacco with the support they need.
Preparing to Quit
When you’re preparing to quit, consider using the START method from
SmokeFree.gov.
Set a date to quit.
Tell family, friends and co-workers about your decision.
Anticipate and plan for the challenges you’ll face when you’re quitting.
Remove cigarettes and other tobacco products from your office, car and home.
Talk to your physician about getting help to quit.
Quitting
Quitting smoking may not be easy, but when cravings arise, remind yourself why you decided to quit. In addition to your personal reasons,
keep these statistics in the back of your mind:
- Your body begins to heal within 20 minutes of your last cigarette.
- Nicotine will completely leave your body after three days.
- Tobacco use causes more than 450,000 deaths in the United States each year.
- Once you quit, you lower your risk of developing:
You can also help manage your cravings by:
- Reviewing the list of personal reasons why you’ve decided to quit
- Munching on sunflower seeds, carrots, or gum
- Taking deep breaths to relax
There will probably be times when you’ll think "one cigarette won’t hurt." One cigarette will hurt and will set
you back. Cravings to smoke will come and go. Stay strong and rely on your support group to keep you accountable.
Additionally,
here’s a great
booklet that explains the best ways to quit smoking.
Staying Smoke-Free
Once you’ve quit, try to stay away from people and places that remind you of smoking. Certain circumstances, places or friends
can trigger a strong urge to smoke, even after years of being smoke-free.
Reward yourself! Find out how much money you save every day by not purchasing cigarettes. Consider putting the money aside to save up
for a vacation or a new outfit.
Keep a positive outlook. Even if you do have a cigarette, don’t get down on yourself. Take it one day at a time and keep a positive,
upbeat attitude. Remember to keep your family and friends nearby to cheer you on!
