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Health Information for the Public

Follow Mary's Example To Quit Smoking for Good

Your Choice for Change - Honoring the Gift of Heart Health for American Indians

Section Seven - Enjoy Living Smoke Free. Take the Path to Heart Healthy Living.

Mary: "I chose my grandson's birthday as my quit date. I got help from my family and friends. The doctor and a health educator also helped me. When I quit, they congratulated me on my hard work and success. I wanted to set a good example for my family to follow."

1. Get ready.

  • Pick a day to quit smoking.
  • Write down the reasons you want to quit smoking. Put the list where you will see it every day.
  • Throw away all cigarettes, lighters, and ashtrays. Don't buy any more cigarettes.
  • Tell your family, friends, and coworkers the day you will quit smoking.
  • Make a list of the people who will support you.

2. Make a plan to stay off cigarettes.

  • Don't go to places that make you want to smoke.
  • At parties, try not to be around people who smoke.
  • When someone offers you a cigarette, say, "No, thank you. I don't smoke." You will soon see yourself as a nonsmoker.

3. Ask for help.

  • Buy nicotine gum or skin patches, or ask your doctor for a prescription for medicine that will help you stay off cigarettes.
  • Find a local program to help you quit smoking.

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Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 08-6340
June 2008

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