Healthy Heart, Healthy Family: A Community Health Worker's Manual for the Filipino Community

Session 10 Handout Tips To Quit Smoking

Download Tips To Quit Smoking pdf document (375k, 2 pages) handout.

Cigarette smoke contains more than 4,000 chemicals, and 200 of them are poisonous.

  • Get ready.
    • Set a quit date. Pick a date within the next 2 weeks. Think about choosing a special day to you, such as your birthday or a holiday, if it’s within 2 weeks.
    • Throw away ALL cigarettes, lighters, matches, and ashtrays in your home, car, and place of work.
    • Do not let people smoke in your home.
    • Do not try to cut back on cigarettes by buying one at a time instead of buying the pack. This costs more money, and you can lose count and end up smoking more cigarettes.
    • 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.
    • Meditate, chant, or think positively about quitting and breaking the smoking habit for good.
    • Find out whether your church, faith community, or other community organizations sponsor quit-smoking clinics or other activities that will support you in quitting smoking.
  • Find ways to relax.
    • Try to distract yourself from urges to smoke. Talk to a friend, go for a walk, or get busy with a task.
    • Change your routine. Use a different route to work. Drink tea instead of coffee.
    • Do something to reduce your stress. Listen to music, talk to a friend, or walk around the neighborhood.
    • 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, nicotine nasal spray, or nicotine inhaler 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 healthy and stay active. Do not let weight gain distract you from your main goal–quitting smoking.
    • If you are 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!

Read the “Tips To Quit Smoking” handout in Tagalog.

Back to Session 10

Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: 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




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