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Tips to Help You Stop Smoking

Animation Movie AvailableRelated Media: Preparing to Quit Smoking

Cigarettes make a lot of changes in your body. Some of these changes may make it feel hard to quit but not impossible! You've already taken the first step, the following will help you plan for the next few steps.

Here’s How

Learn about tools that can help you quit. They can ease craving or symptoms caused by withdrawal of nicotine. Tools include nicotine gum, patches, or inhaler, or medicine. There are many resources online to help you learn about your choices. Talk to your doctor about any concerns you have or medicine choices. You may also choose to quit without the help of these tools.

Set your target quit date. Make it a few weeks away. To prepare you to quit, try the following steps:

Switch Brands

Cut Down the Number of Cigarettes You Smoke

Remember: Cutting down can help you quit. It is no substitute for quitting. If you are at 7 cigarettes a day, it's time to set your target quit date.

Don't Smoke Out of Habit

Make Smoking More Difficult

Make Smoking Unpleasant

Just Before Quitting

On the Day You Quit

Telephone and Internet Support

Telephone and web-based programs can offer you the support that you need to quit and to stay smoke-free. You can find many programs online.

Immediately After Quitting


National Cancer Institute

Tobacco Information and Prevention Source (TIPS)
Centers for Disease Control and Prevention

United States Department of Health and Human Services
1-800 Quit-Now


Canadian Cancer Society

The Lung Association


Benefits of quitting smoking over time. American Cancer Society website. Available at: http://www.cancer.org/healthy/stayawayfromtobacco/benefits-of-quitting-smoking-over-time. Accessed January 15, 2021.

How to quit smoking. Help Guide website. Available at: http://www.helpguide.org/articles/addiction/how-to-quit-smoking.htm. Accessed January 15, 2021.

Quit guide smart phone app. Smokefree website. Available at: http://smokefree.gov/apps-quitguide. Accessed January 15, 2021.

Treatment for tobacco use. DynaMed website. Available at: http://www.dynamed.com/topics/dmp~AN~T905141/Treatment-for-tobacco-use. Accessed January 15, 2021.

7/14/2011 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed/ : Leonardi-Bee J, Jere ML, Britton J. Exposure to parental and sibling smoking and the risk of smoking uptake in childhood and adolescence: a systematic review and meta-analysis.Thorax.2011 Feb 15. [Epub ahead of print]

Last reviewed January 2021 by EBSCO Medical Review Board  Last Updated: 1/3/2021