National Cancer Institute

Clear Pathways

Winning the Fight Against Tobacco

U.S. Department of 

Health and Human 

Services

National Institutes 

of Health

Table of Contents

Introduction ........................................................................................................................1

Win the Fight Against Smoking .......................................................................................2

Understand Why You Smoke ...........................................................................................3

Tobacco Companies Target Our Community .................................................................4

How Smoking Affects Your Health..................................................................................5

Know What You’re Putting Into Your Body ....................................................................6

Secondhand Smoke and Our Children ...........................................................................7

Are You Addicted to Cigarettes? .....................................................................................8

Quit Now!............................................................................................................................9

You, Your Money, and Cigarettes..............................................................................10

Make a List of Reasons To Quit.................................................................................11

Commit To Quit..................................................................................................................12

Set a Quit Date .................................................................................................................13

Build Your Quit Plan.........................................................................................................13

Get Support To Help You Quit.........................................................................................14

Dealing With Others While You Quit.............................................................................16

Other Sources of Support...............................................................................................17

Medications To Help You Quit Smoking .......................................................................18

My Quitting Worksheet: Get Ready To Quit!................................................................20

Your Quit Day: Today Is Your Day!.................................................................................21

Push Back Against Withdrawal ....................................................................................22

Fight Urges and Cravings ...............................................................................................23

Solutions to Urges and Cravings...................................................................................24

Fight Cravings and Withdrawal With Exercise ...........................................................26

Prevent Yourself From Having Just One Cigarette.....................................................27

If You Go Back to Smoking ... Try Quitting Again! .....................................................28

A New Life Path ...............................................................................................................39

For More Information ......................................................................................................30

My Quit Journal................................................................................................................31

Resources Consulted ......................................................................................................32

Introduction

From the National Cancer Institute (NCI): 

Congratulations! You are taking the first step to quitting 

cigarette smoking.

NCI wrote this booklet for African Americans with the help of former smokers and 

experts. People of all races smoke cigarettes, but here are some important facts 

you may not know about smoking’s health effects for African Americans. 

•	 African Americans usually smoke fewer cigarettes and start smoking at an 

older age, but they are more likely to die from smoking-related diseases than 

Caucasians.

•	 Diseases caused by smoking kill more African Americans than illegal drugs, 

alcoholism, murder, suicide, and HIV/AIDS combined. 

•	 Compared to Caucasian men, African American-men have higher rates of 

death from stroke, heart disease, and cancers. Smoking increases your 

chance of getting these diseases and dying from them.

•	 Even though African-American women are less likely to smoke during 

pregnancy than Caucasian women, African Americans are more likely to have 

low-birthweight babies. Smoking can increase your risk of delivering a lowbirthweight baby and can increase your baby’s risk of sudden infant death 

syndrome (SIDS).

We need to stop cigarettes from taking the lives of African Americans. If you are a 

smoker, keep trying to quit. Sometimes it takes many attempts to quit for good. You 

can do it.

This booklet is available for free download at Smokefree.gov 

(http://smokefree.gov/).

The National Cancer Institute is part of the National Institutes of Health, 1 of 11 

agencies in the U.S. Department of Health and Human Services. NCI is the U.S. 

Government’s principal agency for cancer research and training.

1
2 Clear Pathways

Win the Fight Against Smoking

Even if you have tried to quit and have gone back to smoking before, you can quit. Many smokers try to 

quit several times before they succeed. 

Many tips are offered in this booklet. Choose what works best for you. Don’t be afraid to combine or 

change quitting strategies. Reward yourself for reaching important goals. Use this guide when quitting 

becomes hard. Being prepared can help you through the rough times.

When you quit, you will immediately notice the benefits. Your loved ones will not breathe your 

secondhand smoke. Quitting will reduce the risk of illness for your family. 

Stay upbeat. Keep trying. Use what you learn each step of the way until you quit for good. Soon you will 

be able to enjoy the benefits of living a smoke-free life. 

You can create a healthier, happier future for you and your loved ones.

You can create a 

healthier, happier 

future for you and 

your loved ones.
Understand Why You Smoke

Nicotine is a powerful drug. It is 

what makes cigarettes addictive. 

You don’t have to smoke very 

much to become addicted. 

Becoming addicted to nicotine 

is similar to the way people can 

be addicted to other drugs, like 

crack, heroin, or cocaine. It 

sounds serious because it is. 

1. You’ve taught your body

to crave nicotine.

You get a feeling or “buzz” 

when you smoke. Nicotine 

reaches your brain in about 10 

seconds. Your brain and body 

get used to having nicotine in 

it. This means that when you 

don’t smoke, your brain and 

body start to miss the feeling 

of nicotine. 

You start to enter nicotine 

withdrawal, meaning that your 

body starts to crave more 

nicotine, about 30 minutes 

after your last cigarette. 

Combined with the things 

happening around you, this 

makes you want to smoke 

another cigarette.

This booklet will teach you 

how to combat nicotine 

withdrawal and cravings.

2. Smoking is part of your 

daily routine.

Over the years, smoking has 

3. Your loved ones smoke.

Did you know that smoking 

runs in families? Smokers 

become such a strong part of 

your daily life. Think about all of 

the places where you smoke: 

•	 Outside at your workplace

•	 At friends’ homes 

•	 In your car

•	 At the bus or train stop

•	 Your bedroom, kitchen, or 

bathroom

•	 In front or in back of your 

home

•	 In front of stores or the mall. 

Being at places where people 

are smoking can cause you to 

want to smoke, too. Quitting 

smoking means that you have 

to change some of your daily 

routines or avoid certain 

places. 

This booklet will teach you how 

to avoid “trigger situations” 

that increase your urge to 

smoke. 

also tend to have friends who 

smoke. If you hang out with 

friends, family, or coworkers 

who smoke, you are more likely 

to crave and smoke cigarettes. 

For example, you might smoke 

at social events like parties, 

barbecues, or family holiday 

gatherings. 

The truth is that most people 

do not smoke. You can’t 

always avoid being around 

smokers, but you can 

choose to resist temptation 

and spend more time with 

loved ones who support 

your quit effort. 

This booklet will teach you 

how to ask your loved ones 

for support and to deal with 

those who don’t support you 

when you decide to quit.

4. You are stressed out.

People who have a lot of 

stress or are depressed or 

anxious are more likely to 

smoke. African Americans 

often face extra stress 

due to discrimination and 

prejudice, and this could 

also affect your smoking. 

Smoking does not fix 

problems. Smoking 

does not make stress, 

sadness, or anxiety go 

away. Instead, smoking 

could make them worse. 

People addicted to alcohol 

or drugs can also have 

a harder time quitting 

smoking than people who 

are not. Talk to your doctor 

or seek counseling if these 

things are a problem for 

you.

Winning the Fight Against Tobacco 3 
4 Clear Pathways

Tobacco Companies 

Target Our 

Community

Tobacco companies work hard to get your 

business. In general, African-American 

communities have been exposed to more cigarette 

ads than Caucasian communities. 

For decades, tobacco companies have sponsored 

African-American music, arts, sports, education, 

scholarship programs, and other groups. Our kids 

attend these events. They look up to celebrities 

who use or endorse cigarettes at these events. 

What kind of message is this sending? This 

amount of “support” is nothing compared with the 

amount of money African Americans have spent 

on cigarettes and the lives that have been taken 

by smoking.

Why should you give money to an industry that 

sells a deadly and addictive product? You can 

improve yourself and your family by taking your 

cigarette money and spending it on something 

better.

Tobacco Control Act: 

Protecting Our Children 

Tobacco companies know that to get more 

customers, they have to hook people when 

they’re young. 

Many tobacco companies once sold 

cigarettes with fruit and candy flavoring 

that looked good to kids. But in 2009, 

President Barack Obama signed into 

law the Family Smoking Prevention and 

Tobacco Control Act, making it illegal to sell 

most flavors of cigarettes. This law will help 

stop tobacco companies from hooking kids 

into a lifetime of addiction. 

You can also help protect kids by quitting 

smoking and being a role model for people 

in our community.

Talk to Your Children 

About the Dangers of 

Smoking.

Be sure they know that smoking harms 

not only the smoker but every member 

of the African-American community. By 

spreading awareness, more members of 

the African-American community will 

have the tools and knowledge to win the 

fight against cigarette addiction. 
Winning the Fight Against Tobacco 5 

By quitting now, 

you can prevent 

short-term problems 

from turning into 

long-term problems.

How Smoking Affects Your Health

If you are a smoker, your health 

is probably suffering because 

of cigarettes right now. When 

you quit smoking, you will lower 

your risk of disease in the 

future, but you will also improve 

your health immediately. 

Quitting smoking is one of the 

best ways to improve your 

health and live a longer life!

Smoking Causes Health 

Problems Right Away

The bad health effects from 

smoking start the moment you 

smoke your first cigarette. 

Smoking might already be 

holding you back from living 

a full and active life. Many 

smokers have less energy 

and are sick more often than 

nonsmokers. This makes it 

harder for you to provide for 

your family and do many of the 

activities you enjoy. 

Some of these health problems 

could be familiar to you:

•	 Experiencing a dry cough

•	

•	

•	

•	

•	

Producing too much phlegm

Having trouble breathing

Running out of air easily (for 

example, when walking up a 

flight of stairs) 

Getting sick with a cold or the 

flu more often than others

Feeling colder than you 

should be (caused by less 

blood flow to your hands and 

feet from smoking).

Some of the effects of smoking 

are not as serious but could 

bother you or your family. 

Smokers often:

•	 Have bad breath and yellow 

teeth

•	 Smell like smoke

•	 Have a dulled sense of taste 

and smell.

When you quit smoking, many 

of these health problems will 

quickly improve. 

By quitting now, you can 

prevent short-term problems 

from turning into long-term 

problems.
6 Clear Pathways

Know What You’re Putting Into Your Body

There are 7,000 known chemicals in cigarette smoke. At least 69 are known to cause cancer in humans. 

Some of the chemicals in cigarette smoke are:

Acetone Used to make fingernail polish remover

Ammonia Found in urine and used in fertilizer

Arsenic An effective rat poison and weed killer

Beryllium A toxic metal used for x-ray tubes, nuclear weapons, 

aircraft brakes, and rocket fuel additives

Butane Cigarette lighter fluid

Cadmium Used in paint and to make batteries and plastic

Carbon monoxide Found in car exhaust fumes

Ethylene oxide Used to make antifreeze and pesticides 

Formaldehyde Used to preserve dead people 

Hydrogen cyanide Gas chamber poison

Naphthalene Used for mothballs

Nitrobenzene A gasoline additive

Stearic acid Candle wax

Toluene Used to make gasoline, paint, paint thinner, fingernail polish, 

glue, and rubber 

Vinyl chloride Used to make plastics 

Every time you smoke a cigarette or your loved one breathes secondhand smoke, these harmful 

chemicals enter your bodies.

Don’t be fooled by claims that some cigarettes are “natural” or “light.” There is no such thing as a 

natural or light cigarette. All types of cigarettes contain chemicals known to cause cancer and other 

diseases. 
Winning the Fight Against Tobacco 7 

Secondhand Smoke and Our Children

Secondhand smoke is smoke 

made by a burning cigarette or 

smoke exhaled by smokers that 

is then inhaled by others.

Secondhand smoke is a danger 

to kids who live with smokers 

or are around smokers. If you 

smoke around kids, they will 

breathe in smoke from your lit 

cigarette and the smoke you 

exhale. This smoke has many 

of the same toxins that are in a 

cigarette.

Breathing problems like 

asthma can be made worse 

by secondhand smoke. Kids 

who are around smokers also 

cough more, begin wheezing, 

and get more ear infections. 

Secondhand smoke causes 

serious diseases, like cancer. 

Doing things like rolling down 

the car window or smoking only 

in your bedroom does not stop 

the problem. 

When you quit: 

•	 Your children will have 

fewer ear infections, 

fewer breathing and nasal 

problems, and less coughing.

•	 Your baby will be less likely to 

have serious lung diseases or 

problems, such as bronchitis 

or pneumonia.

•	 Your children might have 

fewer visits to the doctor and 

might not need to take as 

much medicine. Your health 

care costs could be lower, 

and your children will be 

healthier. 

A smoke-free home and 

community is the best way to 

protect our children from the 

effects of secondhand smoke. 

It takes the whole community 

to keep our kids safe, and we 

know you want to be a part of 

that!

Pregnancy and Smoking 

Are Not a Good Mix

If you are pregnant or thinking 

about having a baby, there is 

no better time to quit than now. 

Women who smoke have a 

harder time getting pregnant. If 

they do get pregnant, the baby 

is more likely to have health 

problems. 

Babies born to mothers who 

smoke:

•	 Might be smaller than normal 

at birth

•	 Are more likely to be born 

too early (premature birth), 

which can cause many health 

problems or even death 

•	 Are more likely to have 

certain birth defects, such as 

cleft lip or palate

•	 Are more likely to die of SIDS.

The good news is that quitting 

can help you have a healthy, 

happier pregnancy and baby.
8 Clear Pathways

Are You Addicted to Cigarettes?

The following test will give you an idea of your level of addiction to the nicotine in cigarettes.

Circle one answer for each question.

Points

Your 

Points

1. How soon after you wake up do you 

smoke your first cigarette?

Less than 5 minutes 3

6–30 minutes 2

31–60 minutes 1

After 1 hour 0

2. Do you smoke more frequently in the 

hours after waking than during the rest 

of the day?

Yes 1

No 0

3. Do you find it difficult not to smoke? Yes 1

No 0

4. Which cigarettes would you most hate 

to give up?

The first one in the morning 1

Any other 0

5. How many cigarettes do you smoke a 

day?

10 or less 0

11–20 1

21–30 2

31 or more 3

6. Do you smoke when you’re so sick that 

you’re home in bed?

Yes 1

No 0

Your Score

Your score will help you understand how smoking affects you. The higher your score, the more you 

rely on the nicotine in your cigarette. If you scored even a single point, you could be dependent on 

nicotine. If you scored 5 or higher, you may be highly addicted to the nicotine in cigarettes.

Remember, no matter what your score, you will have to work hard to quit. Quitting smoking will 

take a lot of patience and perseverance, but once you have quit for good, you will be free of your 

reliance on the nicotine in cigarettes. You will control your life, nicotine won’t. This guide will give 

you the tools to help you.

But don’t forget, no matter how addicted you are, you can stop smoking!
Winning the Fight Against Tobacco 9 

Quit Now!

Smoking harms almost every 

part of your body. As a smoker, 

you are more likely to get many 

different types of cancer, such 

as cancer of the lung, head and 

neck, and stomach, as well as 

pancreatic, cervical, prostate, 

and colorectal cancer. 

You are also at extra risk for 

heart attack, heart disease, 

stroke, pneumonia, emphysema, 

and ulcers. 

Women who smoke can have 

more trouble getting pregnant 

and have problems during 

pregnancy. 

Men are more likely to 

experience erectile dysfunction 

(ED, or impotence).

Quit for Your Family

By quitting, you will protect your 

loved ones from secondhand 

smoke. 

When you quit, you will benefit 

your family because: 

•	 You will reduce the risk of 

a member of your family 

having a heart attack from 

breathing your secondhand 

smoke.

•	 You will protect your loved 

ones from developing 

respiratory problems such 

as asthma, bronchitis, and 

pneumonia.

•	 Your home will be cleaner. 

•	 You have a better chance of 

staying healthy and being 

an active member of your 

family.

Quit for Yourself

Why should you quit now? You 

can look forward to dramatic 

changes the moment you quit 

smoking. 

You will add healthy days and 

years to your life and the lives of 

your loved ones—time that you 

can spend together. 

Quitting 

Benefits Your 

Health and 

Your Appearance

You might not know, but 

when you smoke, you and 

the things around you 

begin to stink. 

When you quit, you will 

remove the bad smell from 

the smoke and cigarette ash 

that collect around your 

house, in your car, on your 

clothes and hair, and even 

on your children’s toys.

You can look forward to 

your physical appearance 

improving when you quit.

•	 The aging process of

your skin will slow

down, meaning fewer

wrinkles. 

•	 The stains on your

fingers will disappear. 

•	 The stains on your teeth

will start to disappear.

Within 20 minutes of smoking that last cigarette, your body starts making healthy 

changes that will continue for years.

20 minutes after quitting Your heart rate drops to more normal levels.

12 hours after quitting The level of carbon monoxide (a dangerous gas) in your blood returns to 

normal.

2 weeks to 3 months after quitting Your heart attack risk begins to drop. Your lung function begins to improve.

1 to 9 months after quitting Your coughing and shortness of breath decrease.

1 year after quitting Your added risk of coronary heart disease is half of a smoker’s risk.

5 years after quitting Your risk of stroke begins to decrease. In 5–15 years, you can reduce your 

stroke risk to that of a nonsmoker.

10 years after quitting Your chance of dying from lung cancer is about half of a smoker’s.

15 years after quitting Your risk of coronary heart disease is about the same as a nonsmoker’s.
10 Clear Pathways

You, Your Money, and Cigarettes

You could save money by quitting smoking. Use this chart to see how much you can save. These 

amounts are based on a 2012 national average price of about $6.00 per pack. Depending on where 

you live, the cost of cigarettes could be more.

1 Pack Per Day 2 Packs Per Day

After... 1 day You’ve Saved... $6.00 $12.00

1 week $42.00 $83.00

1 month $180.00 $360.00

1 year $2,190.00 $4,380.00

10 years $21,900.00 $43,800.00

20 years $43,800.00 $87,600.00

Think About What You 

Could Do With the Money 

You Spend on Cigarettes

Many former smokers say 

that rewards helped them not 

to smoke during times when 

quitting was the toughest. 

•	 Save that money for your 

retirement. 

•	 Help pay for your children’s 

or grandchildren’s education. 

•	 Use it for something 

you never thought you 

could afford: Go on a trip. 

Make a down payment 

on a car. Purchase a new 

entertainment system. 

You Can Save Even More By Quitting

Almost all insurance premiums are higher for smokers: 

life, disability, home, fire, and auto. Ask your insurance 

agent if your rates will go down after you quit.

Smoking adds to the cost of repairing, cleaning, and 

replacing clothes, rugs, and furniture. One estimate 

is that the average smoker pays over $1,000 in these 

extra costs each year (not counting money spent on 

cigarettes)!
Winning the Fight Against Tobacco 11 

Make a List of Reasons to Quit

Now that you have learned how quitting will benefit you and your family, think about your list of 

reasons to quit. Mark the reasons that are important to you:

For my family and loved ones:

I will no longer expose my family and friends to secondhand smoke.

I will be a better role model for others, especially my kids.

I will make my family, friends, and coworkers proud of me.

If I’m pregnant, I will lower my risk of having an unhealthy baby.

For my health:

 My body will start healing right away.

I will lower my risk of cancer. 

I will lower my risk of heart attack and stroke. 

I will lower my risk of lung diseases, such as emphysema and chronic bronchitis.

I will lower my risk of developing cataracts (clouds in the eye that affect vision).

I will lower the risk of fertility problems.

I will have whiter teeth and healthier gums.

I will cough less and breathe easier.

For myself:

I will have more money to spend.

I will feel more in control of my life.

I will look more attractive and prevent myself from developing premature wrinkles.

I will have more energy and focus.

I will feel more physically fit.

I will be proud of myself.

I will save time by not taking cigarette breaks, buying cigarettes, or searching for a lighter.

Write down your own reasons:

Hang on to your list.

Keep your list where you will see it often. When you reach for a cigarette, find your list of 

reasons for quitting. Share your list with family and friends. These reasons will remind you 

why you want to stop. 

Good places for your list are:

• where you keep your cigarettes,

• in your wallet or purse,

• in your kitchen, and

•	 in your car.
12 Clear Pathways

Commit To Quit

Making the decision to quit smoking is the first 

step to being smoke-free. Cigarettes might have 

been part of your life for a long time. You can live 

without them. You will be healthier, happier, and 

more positive without the addiction to nicotine 

holding you back.

You might be a little nervous about quitting. That’s 

okay. This guide will help you prepare for your quit 

day and the days, weeks, and months ahead as 

you become smoke-free. Smoking is an addiction 

you can overcome. Millions of other people have 

done it before you, and you could inspire a few 

others to quit, too.

Committing to quit is the first step, and one of 

which you should be very proud. You have made 

one of the most important decisions of your life!

Tell Yourself “I’m Ready!”

Take a minute to think again about your own 

reasons for wanting to quit smoking.

Remember that you might want to quit for yourself 

and to protect your loved ones. You might want 

to be a role model for your kids. Watching you 

become a former smoker might help guide them 

in their own choices about tobacco. You need 

to remind yourself often of these reasons to quit 

because they will help you through the hard times.

Cutting Down Doesn’t Work for 

Most Smokers

Going from 20 cigarettes per day to 10 

per day means you’re still feeding your 

addiction to nicotine. Most people need to 

stop smoking completely on their quit day 

to become smoke-free.

This Is Your Decision—

Not Anyone Else’s!

Nagging or pressure to quit smoking might make you 

feel resentful or defensive about your decision not to 

smoke. Don’t let these feelings interfere with your own 

wishes. Tell anyone who pressures you that only you 

can decide if and when you want to quit. Your reasons 

for quitting come before anyone else’s.
Winning the Fight Against Tobacco 13 

Set a Quit 

Date

Now that you’ve committed to 

quit smoking, your next step is 

to set a quit date. Try to set a 

date that is not too far away—

the sooner, the better. You have 

already made the decision to 

quit, so now it’s time to take 

some action.

Some people set quit 

dates that are also special 

occasions. You might want 

to quit on your birthday, your 

anniversary, on a holiday, or 

on a day celebrated by your 

friends or community. 

Pick a date with which you are 

comfortable but remember that 

there is no perfect time. Life 

is filled with ups and downs, 

so maybe today is the day or 

maybe the day is not too far 

away. 

You might be more likely to quit 

for good if you start to think 

carefully about your nicotine 

addiction and your smoking 

patterns before you quit. Then 

you can use that information to 

make a plan of action. Read on 

about how you can do this.

My quit day is: 

__________________

Cigars, Pipes and Chew

Maybe in addition to cigarettes you also occasionally 

smoke a cigar, pipe, or chew tobacco. As it turns out, 

cigars and pipes are just as harmful to your body 

as cigarettes. Cigars may even release more toxic 

secondhand smoke than cigarettes to those around 

you. Even if you feel you do not inhale the smoke, 

you can still be at risk for mouth and throat cancers, 

among others. 

Older adults who smoke cigars are at a greater risk 

for heart disease than nonsmokers. Pipe smoking 

can also increase risks for stroke in addition to heart 

disease. Cigars and pipes are not healthy alternatives 

to cigarettes and may lead to many of the same 

diseases as cigarettes. 

If you also use smokeless forms of tobacco like 

chewing tobacco or snuff, you are still putting yourself 

at risk for oral health problems and cancer. Just 

because these products do not involve smoke, doesn’t 

mean they are safe. Smokeless tobacco is addicting 

and isn’t a healthier substitute for cigarettes. 

The best way to protect yourself from the harms 

related to tobacco products is to quit altogether!
14 Clear Pathways

Build Your Quit Plan

Now that you have picked your quit day, you need 

to have a solid quit plan in place.

The first thing to remember is that quitting smoking 

really means stopping smoking, not cutting 

back. People who just cut back on cigarettes 

usually go back to their normal levels of smoking. 

Quitting completely with help of some kind is 

recommended. For example, your doctor could 

help you make a plan that is right for you.

The following pages give details on quit 

strategies and tools and ways to use them 

before and after your quit day. These methods 

have been shown to work alone or in 

combination. 

“Light” Cigarettes Are 

Not Light!

Switching to a different type of cigarette 

will not help you quit! Also, switching 

to a “light” brand won’t reduce your risk 

of developing a tobacco-caused disease. 

There is no such thing as a safe cigarette.

Now that you 

have picked your 

quit day, you need 

to have a solid quit 

plan in place.
Winning the Fight Against Tobacco 15 

Get Support To Help You Quit

The people you know can give you support 

when you quit smoking. The African-American 

community has a history of strength and the 

ability to overcome hard times, strong ties to 

faith and the church, and a strong sense of 

community. Use the strengths of your heritage 

to help you quit smoking. 

Talk to Your Family and Friends

Once you’ve made the decision to quit smoking, 

it’s time to build your support system. Many 

smokers are afraid to tell others they’re quitting 

because they worry about what people will 

think if they start smoking again. But people 

who get support from family and friends usually 

have an easier time quitting smoking and 

staying smoke-free. 

Identify people in your life who can help, such 

as:

•	 Your spouse, boyfriend, or girlfriend

•	 People in your religious or community 

groups

•	 Family members

•	 Nonsmoking friends and friends who are 

former smokers

•	 Coworkers

•	 Neighbors and other people you trust in your 

community.

Let these people become your support team 

and let them know how they can help. Tell them 

that you might not be your normal self for a few 

days or weeks after you quit. Ask them to be 

patient with you.

Be specific about ways your support team can 

help. Only you know what kind of support will 

be best for you.

Menthol

Think “minty fresh” menthol cigarettes

are safer than regular cigarettes? Think

again. Tobacco companies add flavors 

to hide the harsh taste of cigarettes. The

truth is menthol cigarettes are just as 

bad for your health as regular cigarettes. 
16 Clear Pathways

Suggest ways your support 

team can help you while you 

quit.

•	 Add to your supply of 

cigarette substitutes (for 

example, gum, pretzels, 

whatever you prefer).

•	 Help you change routines 

to cut down temptations to 

smoke, like joining you for a 

walk after a meal.

•	 Remind you of the progress 

you’ve made.

•	 Tell you things will get 

easier.

•	 Ask how you are doing and 

let you know they care.

Suggest ways they can keep 

from getting in your way, such 

as:

•	 Not doubting that you can 

quit or stay smoke-free

•	 Never offering you a 

cigarette

•	 Not joking about you going 

back to smoking

•	 Not criticizing your smoking 

or your efforts to quit.

People Who Do Not

Support You

There could be some people in 

your life who won’t support you. 

Dealing with your friends who 

smoke could take some extra 

effort. You might want to let them 

know that just because you are 

quitting doesn’t mean they have 

to. Your decision to quit is a 

personal one.

Let them know that they 

can help in other ways by:

•	 Never offering you a 

cigarette, even in a 

kidding way

•	 Not smoking around you, 

especially when you are 

in the car or at the dinner 

table

•	 Understanding if you 

need to stay away from 

events where you used 

to smoke.

You Know Former Smokers! 

Find some former smokers in your life. Ask them to tell you their 

stories about how they felt after quitting. Talk to them as you 

go from smoker to nonsmoker. They can give you inspiration, 

support, encouragement, and tips.
Winning the Fight Against Tobacco 17 

Dealing With Others While You Quit

Here are some possible scenarios and tips on how 

to deal with rough times with family, friends, and 

coworkers while you are trying to quit smoking. 

• You tried to quit a few times before and went 

back to smoking. This time you want to quit for 

good. Your friends keep saying, “You’ll never 

make it. You always go back.”

	 •	 You can tell your friends that you might 

have gone back before but that practice 

makes perfect. Maybe the third time’s the 

charm? Experts say that many successful 

former smokers need to try several times 

before they quit for good. This time you’re 

ready, and you will make it.

•	 You want to stop smoking and have set a quit 

day. Your boyfriend smokes and so do a lot of 

your friends. Without being rude, how can you 

say “no” when they offer you a cigarette?

	 •	 You are saying “no” to help yourself, not to 

offend others. Saying “no thanks” is usually 

enough. Remind them that you’re quitting 

smoking.

•	 You quit smoking a few days ago. You are doing 

all right, except that you have been tenser than 

usual. Your wife went out last night and bought 

a pack of cigarettes. She says she wants her 

“normal” husband back. What can you do?

	 •	 Some people feel very tense when they first 

quit smoking, but “this too shall pass.” Ask 

your spouse and loved ones to bear with 

you for a while. The extra years of being 

happy with you are worth a few days of 

dealing with your tension.

•	 You have wanted to quit for a while, and last 

week you finally did it. The guys at work all 

smoke and keep offering you cigarettes. They 

keep telling you that just one won’t hurt. You 

don’t want to lose your friends, but you have 

come too far to go back.

	 •	 It can be tough to be around smokers when 

you are trying to quit. You might say, “Just 

because I quit doesn’t mean you have 

to, but I don’t want a cigarette.” Don’t be 

fooled. Just one cigarette will hurt your 

attempt to quit.
18 Clear Pathways

Other Sources of Support

Call a Smoking Quitline

Quitlines are free, anonymous telephone counseling services. These programs have helped more than 

3 million smokers. When you call a quitline, you talk to a trained counselor who can help you develop a 

strategy for quitting or can help you stay on track. The counselor can provide material that could improve 

your chances of quitting.

•	 You can call NCI’s Smoking Quitline at (877) 44U-QUIT or (877) 448-7848 between 8:00 a.m. and 8:00 p.m. 

(Eastern Time).

•	 You can also call your state’s quitline. Call (800) QUIT-NOW or (800) 784-8669 to be connected with free 

resources about quitting and information about counseling in your state.

Visit a Quit-Smoking Website

•	 Smokefree.gov

(http://smokefree.gov/)

•	 Smokefree Women

(http://women.smokefree.gov/)

•	 Smokefree Teen

(http://teen.smokefree.gov)

•	 Be Tobacco Free

(http://betobaccofree.hhs.gov)

At these websites, you can find free, accurate information and professional assistance meant to help 

support the immediate and long-term needs of people trying to quit smoking. 

Most states also have quit-smoking websites that have resources to help you quit. 

Chat With an Online Counselor

You can chat online with a quit-smoking counselor through 

NCI’s LiveHelp instant-messaging service. 

•	 This free service provides personalized information and 

advice to help you quit smoking. 

•	 Trained specialists are available to chat Monday through 

Friday between 8:00 a.m. and 11:00 p.m. (Eastern Time) at 

https://livehelp.cancer.gov/app/chat/chat_launch.
Winning the Fight Against Tobacco 19 

Medications To 

Help You Quit 

Smoking

Nicotine replacement therapy (NRT) is a 

small, controlled dose of nicotine that works 

by replacing some of the nicotine you crave. 

NRT products do not contain the other 

harmful chemicals in cigarette smoke. Other 

medications can reduce your withdrawal 

symptoms and urges to smoke. 

Medications work best as part of a planned 

program to quit (such as with this guide). 

Whatever medications you use, they 

shouldn’t be your only support. 

To quit for good, use the other ideas in this 

booklet to fight smoking urges and to learn 

new ways of coping with tension, boredom, 

and pressure to smoke.

Take It 1 Day at a Time

Quitting smoking is something you need 

to take 1 day at a time. Focus on just today. 

Do this each day and remember that you’re 

making progress. You’re improving your 

health with every cigarette you don’t smoke.

What Is Combination 

Therapy?

One of the main reasons people 

are not successful when they use 

medications as a tool to quit is that 

they are not getting enough of the 

medicine to help fight cravings or to 

reduce their withdrawal symptoms. 

For some smokers, doctors could 

suggest a combination of two 

NRTs or an NRT with a prescription 

medication. For example, using the 

patch as your main NRT medicine to 

reduce your withdrawal symptoms 

and then adding the nicotine gum 

to help you when you have strong 

cravings might be the best strategy 

for you.
20 Clear Pathways

Medication How It Works Prescription 

Required?

Patch The nicotine patch is placed on the skin and supplies a small 

and steady amount of nicotine to the body. Patches help the 

user reduce the nicotine dose over time.

No

Gum Nicotine gum is chewed to release nicotine that is absorbed 

through tissue inside the mouth. The user chews the gum 

until it produces a tingling feeling and then places it between 

the cheek and gum tissue.

No

Lozenge Nicotine lozenges look like hard candy and are placed in 

the mouth to dissolve slowly. The nicotine lozenge releases 

nicotine as it slowly dissolves in the mouth.

No

Nasal Spray Nicotine nasal spray is a pump bottle containing nicotine; it 

is inserted into the nose and sprayed. Nicotine nasal spray 

can be used for fast-craving control, especially for heavy 

smokers.

Yes

Inhaler A nicotine inhaler is a cartridge attached to a mouthpiece. 

Inhaling through the mouthpiece delivers a specific amount 

of nicotine to the user.

Yes

Bupropion* Bupropion helps reduce nicotine withdrawal symptoms and 

the urge to smoke. Bupropion does not contain nicotine and 

can be used safely with nicotine replacement products.

Yes

Varenicline* Varenicline is a prescription medication that eases nicotine 

withdrawal symptoms and blocks the effects of nicotine from 

cigarettes if the user starts smoking again. Varenicline does 

not contain nicotine.

Yes

For the most currently updated information on these medications, including side effects and precautions, 

you can visit www.smokefree.gov/medication-guide.aspx.

* Bupropion and varenicline are generic drug names. Talk to your doctor about these or equivalent brand 

name medications that may be right for you.
Winning the Fight Against Tobacco 21 

My Quitting Worksheet: 

Get Ready to Quit! 

My quit date is ____________ . 

The family, friends, and coworkers I want to tell are:

I can distract myself during urges and cravings by:

1. Pick the quit methods you are interested in (you may pick more 

than one):

Support from loved ones 

Quitlines 

Quit websites

Over-the-counter medication (gum, patch, lozenges) 

Prescription medication

2. Smoke-proof your life.

Throw away all your cigarettes—every one of them. Get them out of hiding places, 

too.

Get rid of cigarette cases, ashtrays, lighters, and matches.

Replace ash trays with cigarette substitutes or healthy snacks, even in the car.

3. Other things you can do:

Review your reasons for quitting. Some people like to carry their lists with them. Have 

you found new reasons since you first made the list? Add those!

Plan ways to reward yourself for milestones, such as 1 week, 1 month, 3 months, 6 

months, and 1 year without smoking. Put your cigarette money in a jar each day you 

are smoke-free. Then treat yourself to something you want.

If you are planning to use medication, make sure you have filled and picked up your 

prescription and that you have any of the over-the-counter NRTs you plan to use. 

Get a good night’s sleep.

Start your day with exercise. Exercise is great substitute for smoking. How about a 

brisk walk?

Winning the Fight Against Tobacco 21 
22 Clear Pathways

Your Quit Day: Today Is Your Day!

Here it is—quit day! You have 

already learned a lot about 

quitting smoking, and you’re 

ready to face the temptations.

If you haven’t done so already, 

go around the house and car 

and get rid of any cigarettes, 

ashtrays, lighters, and matches. 

You don’t need those things 

now.

The most important thing to do 

on your quit day is be good to 

yourself. The very first day and 

even the first weeks after your 

quit day can be hard. Take it 1 

day or even 1 hour at a time. 

Fight Your Addiction

Now that your quit day is here, 

the following pages will help 

you deal with the tough times 

ahead. You will learn how to:

•	 Combat withdrawal and 

cravings. 

•	 Find other things to do 

besides smoke.

During the first few days or 

weeks without cigarettes, 

people often feel overwhelmed 

by the idea of never smoking a 

cigarette again. 

When you have the urge to 

smoke, it helps to focus on not 

smoking right now. It can be 

tough at first, but things will get 

better soon.

Prayer for the 

First Day

I don’t have to quit forever; 

all I have to do is just not 

smoke today. I can do 

anything for this 1 day. 

Nothing will be too much 

for me. I can focus on just 

1 hour at a time if I have to. 

I can survive 60 minutes at 

a time without a cigarette. 

I will do whatever I need to 

not smoke a cigarette today.

I can do anything 

for this 1 day. All 

I have to do is just 

not smoke today.
Winning the Fight Against Tobacco 23 

Push Back Against Withdrawal

Sometimes people who are successful at first will 

give in and smoke within 1 or 2 weeks—usually 

because of withdrawal and intense cravings. 

Know what to expect and how to cope. Pushing 

back against withdrawal and cravings is a must in 

this part of quitting.

What Is Withdrawal?

Withdrawal is what your brain and body go 

through when they don’t have enough nicotine. 

You start to enter nicotine withdrawal after about 

30 minutes of smoking your last cigarette. You 

might feel lightheaded, irritable, sad, and/or angry. 

You will likely have strong cravings to smoke a 

cigarette. Withdrawal can make people go back 

to smoking when they try to quit, but if you don’t 

smoke, “this too shall pass.”

Withdrawal is normal for people who are trying to 

quit. It can be unpleasant, but withdrawal is not 

dangerous. The first week is usually the hardest. 

After 2 weeks, many withdrawal symptoms will 

have gone away, and your urges to smoke will be 

weaker and farther apart.

It might not feel like it, but withdrawal is a good 

sign of recovery. Withdrawal does not last forever. 

The following is a list of common withdrawal 

symptoms and ways to cope.

•	 Feeling irritable and tense, having trouble 

concentrating, feeling “out of it”

These feelings will pass. Go easy on yourself. 

Try: Taking a break or walking away from 

the situation. Reminding friends, family, and 

coworkers that you are not upset with them. 

Taking deep breaths and/or exercising to help 

you blow off steam.

•	 Restlessness or extra energy, trouble sleeping 

at night, or drowsiness during the day

For many smokers, withdrawal causes sleeping 

difficulties. Your body is rebounding. You can 

use this extra energy for exercise, and in turn, 

exercising will help you sleep at night.Try: 

Breathing deeply. Avoiding drinks with caffeine. 

Taking a short walk. 

•	 More coughing than normal

This could mean your lungs are clearing 

themselves out. This is a good sign!

Try: Sipping some warm herbal tea.

•	 Feeling anxious, nervous, or restless

These symptoms are common in the first few 

days. 

Try: Taking a warm bath, drinking some water, 

or having some quiet time.

Withdrawal symptoms and the intense cravings 

to smoke will go away! Withdrawal can be tough 

while it lasts, but think about how you will benefit 

after withdrawal passes.

Relax Without a Cigarette

Taking a deep breath can help control the 

urge to smoke or make you feel less tense 

after quitting. Here are two ways to act on 

that old saying, “Take a deep breath and 

count to 10.”

1-Minute Vacation

•	 Close your eyes.

•	 Take a deep, slow breath through your 

nose. As you inhale, picture yourself in 

a favorite, restful spot.

•	 Exhale slowly through your mouth, 

holding that scene in your mind.

•	 Enjoy the pleasure of that scene.

•	 Open your eyes and feel refreshed.

More Than 1 Minute

When you have more time, combine deep 

breathing with:

•	 Relaxing music

•	 A bath or shower

•	 A rest in the shade.
24 Clear Pathways

Fight Urges and Cravings

To resist the urges and cravings 

you feel, tell yourself that the 

urge to smoke will pass, usually 

in just a few minutes. These 

urges will come less often, and 

then they become weaker. The 

more time you spend in any 

situation as a nonsmoker the 

less you will be bothered by 

urges.

What Causes Your Urges?

Some parts of your daily routine 

could cause you to feel an urge 

to smoke. These are known 

as “trigger situations.” If you 

know your triggers, you have a 

head start on finding ways to 

deal with situations that tempt 

you to smoke or to avoid them 

altogether. 

Think about when, where, and 

why you light up. You can use 

the Quit Journal for this activity, 

too. Thinking about these things 

can help you identify your 

“trigger situations.”

Identify Your Trigger 

Situations

Waking in the morning

Drinking coffee, tea, or 

alcohol

Smelling a cigarette

Being with other smokers

Seeing someone smoke

Taking a break

Talking on the phone

Checking e-mail

Surfing the Internet

Watching TV

Driving a car

Being a passenger in a car

After eating

After completing a task

Feeling stressed

Feeling lonely or depressed

Being or feeling less tolerant

Feeling bored

Feeling angry, irritable, or 

impatient

(Other) _______________

_______________________

_______________________

_______________________

_______________________

_______________________

_______________________

Fighting cravings will be hard 

at first, but it will be easier if 

you are prepared. When facing 

a craving or urge, be sure to 

change the situation. Read the 

next page for more ideas on 

what you can do when you have 

the urge to smoke.

Bars and Alcohol 

Can Trigger 

Cravings

It is a good idea to avoid 

bars and to stop drinking 

alcohol for the first few 

weeks after your quit day. 

For many people, a bar 

is a place that triggers a 

craving for a cigarette. If 

you do drink, keep in mind 

that just one or two drinks 

could weaken your resolve 

to stay quit. Don’t forget 

that excessive alcohol use 

(four or more drinks per 

day) can lead to increased 

risk of health problems, 

such as liver diseases and 

cancer as well as injuries 

and violence.
Winning the Fight Against Tobacco 25 

Did you remember 

to remove all 

cigarettes and other 

tobacco products 

from your home, car, 

and workplace? 

Solutions to Urges and Cravings

Now that you have identified your trigger 

situations, you can be prepared to do something 

else instead of smoke during these times. Here are 

a few ideas to help keep you smoke-free.

Quick Fixes: 

On-the-Spot Distractions

•	 Get up and take a walk. Fresh air and exercise 

can help clear your head.

•	 Call, text, or visit a loved one. Whether or not 

you tell them that you are craving a cigarette, 

having a conversation will distract you and will 

allow the craving to pass.

•	 Keep smoking substitutes handy. Try sugarless 

gum and candy, flavored toothpicks, or breath 

mints.

•	 Write in the Quit Journal located in the back of 

this guide.

•	 Distract yourself! Try reading a magazine or 

listening to your favorite music.

•	 Breathe deeply and take a 1-minute vacation.

•	 Say a prayer or meditate.
26 Clear Pathways

Long-Term Fixes: 

Change Your Routines

•	 For the first few weeks, avoid 

places that allow smoking, 

such as bars, restaurants, 

and the homes of friends who 

smoke.

•	 Spend more time in 

places where smoking is 

not allowed—places of 

worship, theaters, stores, or 

nonsmoking places at work. 

•	 Change your aftermeal 

routine. Get right up from the 

table, brush your teeth, or 

take a walk. 

•	 Try not to drink alcohol, 

coffee, or other beverages 

that you link with smoking. 

Switch to tea or drink water.

•	 Exercise a few times a week.

What Other Activities 

Will Help Keep You From 

Smoking?

Write down your ideas.

__________________________

__________________________ 

__________________________ 

__________________________ 

__________________________ 

__________________________ 

__________________________ 

__________________________ 

__________________________ 

__________________________ 

__________________________ 

__________________________ 

__________________________ 

__________________________ 

__________________________ 

Get Rid of All Cigarettes

Did you remember to remove all 

cigarettes and other tobacco 

products from your home, car, 

and workplace? Getting rid of 

them will make it hard for you to 

give in to a craving.

•	 Throw away all your tobacco 

supplies (cigarettes, lighters, 

matches, and ashtrays). Don’t 

forget to check your drawers, 

coats, and bags.

•	 Make things clean and fresh 

in your home and car and 

at work. For instance, clean 

your drapes, carpets, and 

clothes.

•	 Have your teeth cleaned to 

remove those nicotine stains.

Don’t save the “just-in-case” 

pack of cigarettes! Saving one 

pack just makes it easier to start 

smoking again.

Stay Strong!

Staying positive is a powerful 

tool in staying off cigarettes. Tell 

yourself that you have what it 

takes and believe that you are 

going to succeed. This will make 

quitting—and your life—easier. 

Tell yourself:

•	 I know I can do it.

•	 I can handle smoking 

situations—no problem.

•	 If I got through today without 

smoking, I can get through 

any situation without 

cigarettes.

•	 Each day things will be a little 

easier.
Winning the Fight Against Tobacco 27 

Fight Cravings and Withdrawal With 

Exercise

Regular exercise can help you cope with cravings and withdrawal 

symptoms. It can help you when you feel stressed. Walking burns 

calories and keeps your muscles and bones strong. With exercise, 

you will sleep better and have more energy.

Try playing a pickup game of basketball with your family. This way 

you can bond while fighting your craving for cigarettes. Whatever 

activity you choose, your goal should be 21⁄2 hours per week of 

moderately intense activity, as recommended by the Centers for 

Disease Control and Prevention (CDC).

How Many Calories Are You Burning?

Activity

Approximate Calories 

Burned Per 30 Minutes*

Basketball (high intensity) 220

Dancing 165

Light gardening/yard work 165

Bicycling (< 10 mph) 145

Walking (3.5 mph) 140

Weight lifting (light workout) 110

Stretching 90

*This is the number of calories burned in 30 minutes for a person who 

weighs 154 lbs. Calories burned will be higher for people who weigh more 

than 154 lbs. and lower for people who weigh less. This chart was adapted 

from the 2005 Dietary Guidelines for Americans by the U.S. Department of 

Health and Human Services and the U.S. Department of Agriculture.

Fight Weight Gain

You might worry that you will gain weight after you quit. You 

should know that not everyone gains weight, and those who 

do usually gain fewer than 10 pounds. This is because your 

body’s metabolism could slow down, and your appetite could 

increase.

There are ways to limit weight 

gain to a few pounds:

•	 Know that smoking dulls your

sense of smell and taste. You 

will enjoy your food more 

after you quit. Take more time 

to enjoy your food but don’t 

eat more food. 

•	 Keep active to help your body

burn up those extra calories.

•	 Talk to your doctor or

pharmacist about nicotine 

gum or prescription 

medications. They might be 

able to help delay weight 

gain.

•	 Try to relax a little about your

weight and focus on quitting.

Exercise Is Medicine

Physical activity also helps reduce the risk of type 2 diabetes, heart attack, stroke, and several forms 

of cancer and helps reduce symptoms of depression and anxiety, among other benefits.
28 Clear Pathways

Prevent Yourself From Having 

Just One Cigarette

Slip-ups happen to some former smokers. This 

does not mean you are a failure or that you can’t 

quit smoking. Treat the slip-up as a mistake, learn 

from it, and start quitting again. 

What made you want that cigarette? Was it 

stress? Was it boredom? Look back at your list 

of smoking triggers and see if it was one of the 

things you listed. 

A cigarette will not get you through 

tough times.

The highest risk times for new quitters are 

when they are feeling stressed, angry, lonely, 

depressed, or negative—when things are going 

badly. These times should act as a warning sign 

and should let you know to be on guard. If you 

smoke, you will be letting yourself down, and you 

might feel worse.

Cravings will go away, whether you 

smoke or not.

What should you do when you are with friends 

who smoke and you want to reach for a 

cigarette? Get something else in your hand—a 

toothpick, pen, piece of gum—anything to take 

the place of that cigarette. Breathe deeply, 

meditate, or turn to prayer. Distract yourself for 

the next few minutes. Remember, the urge to 

smoke will pass, whether you light up or not. 

One cigarette does not make you a 

smoker again.

Don’t let that one cigarette be an excuse for 

going back to smoking. Just because you had one 

cigarette does not mean you are a smoker again. 

Think about how far you have come. Pick yourself 

up again. The important thing is to learn from the 

slip.

What Should You Do?

You need to do what is best for you. For a lot of 

former smokers, it helps to share feelings. Others 

turn to prayer.

You Can Do This

If you make a mistake, it is not the end 

of the world. Learn from the slip. You will 

have more confidence the next time you 

face temptation.
Winning the Fight Against Tobacco 29 

If You Go Back to Smoking ... 

Try Quitting Again!

If you go back to smoking, it 

doesn’t mean you’re a failure. 

Don’t toss aside your attempt 

as worthless. Use it to try again 

and succeed. If you have quit 

smoking for just 24 hours in the 

last few months or weeks, you 

have doubled your chances of 

quitting for good in the coming 

year!

Set a new quit day as soon as 

possible. Research has shown 

that many people don’t quit for 

good on the first try. They need 

a few tries. 

Think of your quit attempt as a 

learning experience. Learn from 

it. You will be more likely to quit 

for good the next time. Don’t 

give up!

Feel good about what went right 

in your quit attempt. 

Make a plan for what you 

will do differently the next 

time: 

•	 Set a new quit day and tell

your friends and family.

•	 Remember why you want to

quit. Look back at your list of 

reasons.

•	 Think of the health benefits

you can expect from quitting, 

especially if you are currently 

suffering from a tobaccorelated illness.

•	 Figure out what went wrong.

Did you need more support? 

Did you rely too much on 

willpower and not enough on 

changing your routine?

•	 Make a plan for how you will

deal with tough times the 

next time you quit. Know what 

you will do when it’s tough to 

resist smoking.

•	 Talk with former smokers you

know about how they did it. 

Let them help you. 

•	 Try deep breathing when you

feel stressed.

Don’t Forget, You Have 

Support!

•	 Talk to your family and friends 

or spiritual community.

•	 Ask your doctor for help. One

or two visits can help you 

through the toughest part of 

quitting.

•	 You can call the

NCI quitline at 

(877) 44U-QUIT or 

(877) 448-7848 and 

your state’s quitline at

(800) QUIT-NOW or 

(800) 784-8669.

•	 These are nationwide,

toll-free numbers with

specially trained staff

members who can

provide you with free,

personal assistance

in quitting as well as

information on how to

find quit-smoking

services in your

community.

Think of your 

quit attempt as a 

learning experience. 

Learn from it. You 

will be more likely 

to quit for good 

the next time. 

Don’t give up!

Visit Smokefree.gov to get support and information

on quitting.
30 Clear Pathways

A New Life Path

You Have Stopped Smoking—

Congratulations!

You’ve faced one of the toughest tests out there. 

Remind yourself of this, and be proud of yourself. 

Give yourself a pat on the back—you’ve earned it.

You should be enjoying many of the benefits of 

quitting: less coughing, more energy, no longer 

feeling tied down by cigarettes, and more selfrespect. Most importantly, nicotine addiction is no 

longer part of your life. You are no longer at the 

mercy of smoking. You’ll feel healthier and happier 

and so will your wallet! Think about those who 

live with you; you’re protecting them. If they are 

not around your smoke, they’ll be healthier and 

happier, too.

There will be some tough moments ahead, but 

you can make it through. Keep on your guard for 

temptations and protect yourself. 

Congratulations on becoming one of the millions 

of former smokers in the country. You have made 

one of the biggest decisions in your life and 

made a great change.

You Have Stopped 

Smoking—

Congratulations!
Winning the Fight Against Tobacco 31 

For More Information 

NCI Quit-Smoking Websites

•	 Smokefree.gov (http://smokefree.gov/)

•	 Smokefree Women (http://women.smokefree.gov/)

•	 Smokefree Teen (http://teen.smokefree.gov/)

Smokefree.gov and its partner sites are intended to help you or someone you care about quit 

smoking. Different people need different resources as they try to quit. The information and 

professional assistance available on these websites can help support both your immediate and 

long-term needs as you become, and remain, a nonsmoker.

HHS Website

•	 Be Tobacco Free (http://betobaccofree.hhs.gov)

Visit Be Tobacco Free which provides information on tobacco and quitting from various 

Department of Health and Human Services operating and staff divisions.

Smoking Quitlines

•	 National Cancer Institute: (877) 44U-QUIT or (877) 448-7848

•	 Your state’s quitline: (800) QUIT-NOW or (800) 784-8669

These are nationwide, toll-free numbers with specially trained staff members who can provide 

you with free, individualized assistance in quitting.

Centers for Disease Control and Prevention

•	 http://www.cdc.gov/

The Office on Smoking and Health, a program office within CDC, provides booklets on smoking 

topics, such as relapse, ways to help a friend or family member quit smoking, the health hazards 

of smoking, and the effects of parental smoking on teenagers. Check on line or call (800) CDCINFO or (800) 232-4636) for more information.

U.S. Food and Drug Administration

•	 http://www.fda.gov/TobaccoProducts/default.htm

The Center for Tobacco Products within the Food and Drug Administration oversees the 

implementation of the Family Smoking Prevention and Tobacco Control Act. Some of the 

agency’s responsibilities under the law include reviewing premarket applications for new and 

modified-risk tobacco products, requiring new warning labels, and establishing and enforcing 

advertising and promotion activities.
32 Clear Pathways

My Quit Journal

A quit journal can help you track your progress while you are quitting smoking.

Check for patterns. You might find triggers of which you aren’t even aware. Understanding what 

tempts you to smoke will help you control the craving to smoke before it hits. Writing in the journal 

will also keep you busy as you fight a craving. 

You can write in the journal in this booklet or make your own. Keep your journal with you so that you 

can easily use it. Be sure to record the time you have a craving to smoke, where you are, what you 

are doing, and what you are thinking or feeling. Rate how much you want the cigarette each time 

you have a craving.

Days 

Since I 

Quit

Craving 

Level

Time of 

Day What I Was Doing...

Who I Was 

With... My Mood...

Example 3 10:45 At work Alone Stressed

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

0 No cravings 1 Just a little 2 Some 3 A lot

Try this activity for at least a few days, making sure to record 1 day during the week and 1 day on the 

weekend. You might even find that the time you take to complete the journal helps you smoke less.

 32 Clear Pathways
Winning the Fight Against Tobacco 33 

Resources Consulted

Health Consequences of Smoking

National Cancer Institute. Cigars: Health Effects and Trends. Smoking and Tobacco 

Control Monograph No. 9. Smoking and Tobacco Control Monograph No. 9. Bethesda (MD): 

National Institutes of Health, National Cancer Institute, 1998.

National Cancer Institute. Smokeless Tobacco or Health: An International 

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34 Clear Pathways

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