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Great American Smokeout
Every year, on the third Thursday of November, the American Cancer Society asks tobacco users to make a plan to quit on this day, or plan in advance and then quit smoking that day.
Earlier this year, the Surgeon General’s office released The Health Consequences of Smoking—50 Years of Progress. The report showed that adult smoking rates have fallen from about 43% in 1965 to about 18% today, but more than 42 million American adults and more than 3.5 million middle and high school students continue to smoke.
Get help to quit
Quitting tobacco is not easy. Nicotine is as addictive as cocaine or heroin.
• Use a nicotine replacement product, such as a patch, gum, or lozenges. Use as directed.
• Ask your doctor about prescribed medications that can help you quit.
• Take part in a non-tobacco use program and events at work or in your community.
• Use the “Get Help to Quit” resources listed on this page.
Ready, set, go…
• Set a quit date. The CDC advises doing this within 2 weeks.
• Write down the top reasons you want to quit.
• Tell others so they can encourage you. Ask others not to smoke around you.
• Get rid of tobacco products and related items from your home, car, and workplace. This includes matches, lighters, and ashtrays.
• Avoid drinking while you’re quitting cigarettes. Drinking alcohol can trigger cravings for a cigarette.
• When you get the urge to smoke, dip, or chew, take a deep breath through your mouth. Slowly exhale through pursed lips. Repeat 5-10 times.
• Have sugarless gum or mints or drink water.
• Hold a pen, stress ball, or other small object to keep your hands busy.
• Put the money you used to spend on tobacco products in a “ciggy” bank.
• Don’t give up if you relapse. Most people try several times before they succeed!
Get help to quit
American Lung Association
800.LUNG.USA (586.4872)
National Cancer Institute’s Smoking Quitline
877.44U.QUIT (448.7848)
www.cancer.gov/cancertopics/smoking
National Network of Tobacco Cessation Quitlines
800.QUIT.NOW (784.8669)
Smokefree Women
U.S. Department of Health & Human Services
Download an offline pdf file.
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