Your Heart, Your Life: A Community Health Worker's Manual for the Hispanic Community
Session 10 Handout Tips To Quit Smoking
Download Tips To Quit Smoking (23k) handout.
Cigarette smoke contains more than 4,000 chemicals, and 200 of them are poisonous.
- Get ready.
- Set a quit date.
- Throw away ALL cigarettes, lighters, matches, and ashtrays in your home, car, and place of work.
- Don't let people smoke in your home.
- Review your past attempts to quit. Think about what worked and what didn't.
- Once you quit, don't smoke – NOT EVEN A PUFF! One cigarette can cause you to start smoking again.
- Line up support.
- Tell your family, friends, and coworkers that you are going to quit smoking and want their help. Ask them not to smoke around you and not to offer you cigarettes.
- Get individual, group, or telephone counseling. The more counseling you have, the better your chances are of quitting.
- Find ways to relax.
- Try to distract yourself from urges to smoke. Talk to a friend, go for a walk, or get busy with
- Change your routine. Use a different route to work. Drink tea instead of coffee.
- Do something to reduce your stress. Listen to music, do aerobics, or dance to your favorite music.
- Plan something enjoyable to do every day.
- Drink a lot of water when you feel the urge to smoke.
- Use other quitting aids.
- Talk to your doctor or other health care providers. Consider using the nicotine patch, nicotine gum, or nicotine spray to help you stay off cigarettes.
- Check with your doctor about a medicine called bupropion SR. This medicine can help reduce your cravings for smoking.
- Be prepared if you do not have immediate success.
- Avoid drinking alcohol. Drinking lowers your chances of success.
- Spend more time with friends who do not smoke. Being around smokers can make you want to smoke.
- Many smokers will gain weight when they quit, usually fewer than 10 pounds. Eat a healthy diet, and stay active. Don't let weight gain distract you from your main goal – quitting smoking.
- If you're in a bad mood or feel depressed, try a new activity. Take a walk, talk to a friend, or meditate to improve your mood.
- Be kind to yourself. Remind yourself of the reasons you want to quit. If you slip, do not be discouraged. Try again!
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Information on this page is taken from the English print version of “Your Heart, Your Life, A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.
Last Updated March 2012