National Cancer Institute
 

Q U I T S M O K I N G
 

T O D AY
 

U.S. DEPARTMENT 

OF HEALTH AND 

HUMAN SERVICES 

National Institutes 

of Health 

 

Table of Contents
 

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

Before you START a Smoke-Free Life ...............................................2
 

Quitting.is.Hard......................................................................................2
 

Preparing.to.Quit.....................................................................................3
 

Now Let’s START.................................................................................12
 

Set.a.Quit.Date......................................................................................12.
 

Anticipate.and.Plan.for.the.Challenges.You.Will..
 

Tell.your.Family,.Friends,.and.Coworkers.You.Plan.to.Quit...................13
 

....Face.While.Quitting...........................................................................14
 

Remove.Cigarettes.and.Other.Tobacco.Products.from..
 

....Your.Home,.Car,.and.Workplace........................................................16
 

Talk.to.Your.Doctor.about.Getting.Help.to.Quit...................................17
 

My.Quitting.Worksheet.........................................................................19
 

Today’s the Big Day – Your Quit Date...............................................21
 

Keep.Busy.and.Find.New.Things.to.Do.................................................21
 

Stay.Away.From.What.Tempts.You.........................................................23
 

Plan.to.Reward.Yourself..........................................................................25
 

Quitting for Good – You Can Do It!...................................................27
 

Keep.Your.Guard.Up..............................................................................27
 

Don’t.Get.Discouraged.if.You.Slip..........................................................28
 

Stay.Upbeat............................................................................................29
 

Focus.on.a.New,.Healthier.Lifestyle........................................................30
 

Remember the Long-Term Rewards.................................................32
 

For More Information.........................................................................34
 

National.Cancer.Institute.......................................................................34
 

American.Cancer.Society........................................................................35
 

American.Heart.Association...................................................................35
 

American.Legacy.Foundation.................................................................35
 

American.Lung.Association....................................................................36
 

Centers.for.Disease.Control.and.Prevention...........................................36
 

 

Introduction
 

From those of us at the National Cancer Institute: 

Congratulations! You are taking the first step to 

quitting cigarette smoking. 

We wrote this booklet with the help of ex-smokers 

and experts. It can help you prepare to quit and 

support you in the days and weeks after you quit. 

It also describes problems to expect when you 

quit. Being prepared can help you through the 

hard times. 

Many tips are offered in this booklet—choose 

what works best for you. You can quit for good, 

even if you’ve tried before. In fact, most smokers 

try to quit many times before they succeed. 

Stay upbeat. Keep trying. Use what you learn each 

step of the way until you quit for good. Soon, you 

too will be an ex-smoker. 

The National Cancer Institute (NCI) is part of the National Institutes of 

Health, one of  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. 
Before youSTART a Smoke-Free Life 

Quitting is hard 

Many.ex-smokers.say.quitting.was.the.hardest.thing.they.ever.did.. 

Do.you.feel.hooked?.You’re.probably.addicted.to.nicotine..Nicotine.is.in. 

all.tobacco.products..It.makes.you.feel.calm.and.satisfied,.yet.also.alert. 

and.focused..But.the.more.you.smoke,.the.more.nicotine.you.need.to.. 

feel.good..Soon,.you.don’t.feel.“normal”.without.nicotine..This.is.. 

nicotine.addiction. 

It.takes.time.to.break.free.from.nicotine.addiction..It.may.take.more.. 

than.one.try.to.quit.for.good..So.don’t.give.up.too.soon..You.will.feel. 

good.again.. 

Quitting.is.also.hard.because.smoking.is.a.big.part.of.your.life..You.may. 

enjoy.holding.a.cigarette.and.puffing.on.it..You.may.smoke.when.you. 

are.stressed,.bored,.or.angry..You.may.light.up.when.you.drink.coffee.or. 

alcohol,.talk.on.the.phone,.drive,.or.are.with.other.smokers..After.months. 

and.years,.smoking.has.become.part.of.your.daily.routine..You.may.light. 

up.without.even.thinking.about.it.. 

Quitting.isn’t.easy..Just.reading.this.booklet.won’t.do.it..You.may.try.to. 

quit.several.times.before.you’re.finally.done.with.cigarettes..But.you.will. 

learn.something.each.time.you.try..It.takes.willpower.and.strength.to.beat. 

your.addiction.to.nicotine..Remember.that.millions.of.people.have.quit. 

smoking.for.good..You.can.be.one.of.them.. 

Just.thinking.about.quitting.may.make.you.anxious..But.your.chances. 

will.be.better.if.you.get.ready.first..Quitting.works.best.when.you’re.. 

prepared.. 


 
 

Preparing to quit 

Think about why you want to quit 

Decide.for.sure.that.you.want.to.quit,.and.then.. 

promise.yourself.you’ll.do.it..It’s.okay.to.have.mixed. 

feelings..Don’t.let.that.stop.you..There.will.be.times. 

every.day.that.you.don’t.feel.like.quitting..You.will.. 

have.to.stick.with.it.anyway..Find.reasons.that.are. 

important.to.you.. 

Think.of.health.reasons,.such.as: 

◆ My.body.will.start.healing.right.away. 

◆ I.will.have.more.energy.and.focus. 

◆ I.will.feel.more.physically.fit.. 

◆ I.will.have.whiter.teeth.and.healthier.gums. 

◆ I.will.cough.less.and.breathe.easier.. 

◆	 I.will.lower.my.risk.of.cancer,.heart.attack,.stroke,. 

emphysema,.chronic.bronchitis,.and.cataracts.. 

◆	 I.will.reduce.the.risk.of.fertility.problems,.. 

premature.births,.and.lower.birthweight.babies.. 

◆	 I.will.no.longer.expose.my.family.and.friends.to.. 

secondhand.smoke.. 

KEEP IN MIND 

Your body gets more 

than nicotine when 

you smoke. 

Cigarette smoke 

contains more than 

4,000 chemicals. Some 

of these chemicals are 

also found in wood 

varnish, the 

insecticide DDT, 

rat poison, and nail 

polish remover. 

The ashes, tar, gases, 

and other poisons— 

such as arsenic—in 

cigarettes harm your 

body over time. They 

damage your heart 

and lungs. They also 

make it harder for 

you to taste and smell 

things and to fight 

infection. 

 

Source: U.S. Department of 

Health and Human Services. 

Reducing Tobacco Use: 

A Report of the Surgeon 

General. Atlanta, GA: U.S. 

Department of Health and 

Human Services, Centers 

for Disease Control and 

Prevention, National 

Center for Chronic Disease 

Prevention and Health 

Promotion, Office on 

Smoking and Health, 000. 
KEEP IN MIND 

Even a little secondhand smoke is dangerous. 

Secondhand smoke—also called environmental tobacco 

smoke—comes from a burning tobacco product and from the 

smoke exhaled by smokers. Inhaling secondhand smoke is 

called involuntary or passive smoking. 

Nonsmokers who breathe secondhand smoke may: 

◆ develop cancer or heart disease 

◆ have breathing problems 

◆ get colds and the flu more easily 

◆	 die younger than people who don’t breathe 

secondhand smoke 

Pregnant women who breathe secondhand smoke may: 

◆ give birth to low-weight babies 

◆	 have babies who are more likely to die of sudden infant 

death syndrome (SIDS) 

Children who breathe secondhand smoke may: 

◆ have breathing problems, such as asthma 

◆ get more ear infections 

◆ develop more lung infections, such as pneumonia 

Source: U.S. Department of Health and Human Services. The Health 

Consequences of Involuntary Exposure to Tobacco Smoke: A Report of 

the Surgeon General. Atlanta, GA: U.S. Department of Health and Human 

Services, Centers for Disease Control and Prevention, Coordinating Center 

for Health Promotion, National Center for Chronic Disease Prevention and 

Health Promotion, Office on Smoking and Health, 006. 

4
 
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________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

 

Think.of.some.other.reasons.to.quit,.such.as: 

◆ I.will.be.proud.of.myself. 

◆	 I.will.make.my.family,.friends,.and.coworkers.. 

proud.of.me. 

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

my.kids. 

◆ I.will.feel.more.in.control.of.my.life. 

◆ I.will.have.more.money.to.spend.. 

◆	 I.will.save.time.by.not.taking.cigarette.breaks,.. 

buying.cigarettes,.or.searching.for.a.light.. 

Write down why you want to quit 

Write.down.all.the.reasons.you.want.to.quit... 

Keep.your.list.where.you’ll.see.it.often..Good.places.. 

for.your.list.are: 

◆ where.you.keep.your.cigarettes 

◆ in.your.wallet.or.purse. 

◆ in.your.kitchen. 

◆ in.your.car 

When.you.reach.for.a.cigarette,.find.your.list.of.. 

reasons.for.quitting..It.will.remind.you.why.. 

you.want.to.stop.. 

My reasons to quit are 

 
KEEP IN MIND 

Pregnancy and smoking are not a good mix. 

If you are pregnant or thinking about having a baby, there’s 

no better time to quit smoking than now. Women who smoke 

have a harder time getting pregnant. If they do get pregnant, 

they risk losing the baby or having a stillborn baby. And 

babies born to mothers who smoke: 

may be smaller than normal at birth 

are more likely to die of sudden infant death 

syndrome (SIDS) 

may be cranky, restless, and get sick more often 

are more likely to have learning problems as they develop 

The good news is that quitting can help you have a healthy 

baby. It helps to quit any time during your pregnancy, 

but it’s even better to quit before you become pregnant. 

Information to help you stop smoking is available in English 

and Spanish at www.smokefree.gov/resources.html. 

Source: U.S. Department of Health and Human Services. Women and 

Smoking: A Report of the Surgeon General. Atlanta, GA: U.S. Department of 

Health and Human Services, Centers for Disease Control and Prevention, 

National Center for Chronic Disease Prevention and Health Promotion, 

Office on Smoking and Health, 00. 

◆

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6
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

. ...... . . 

. How soon after you wake up do you Less than 

smoke your first cigarette?  minutes 

6–0 minutes 

–60 minutes 

After  hour 

. Do you smoke more frequently in the 

hours after waking than during the 

rest of the day? 

. Do you find it difficult not to smoke? Yes 

No 

4. Which cigarettes would you most The first one in 

hate to give up? the morning 

Any other 

. How many cigarettes do you 0 or less 

smoke a day? 

Yes 

No 

–0 

–0 

 or more 

Yes 

No 

6. Do you smoke when you’re so sick 

that you’re home in bed? 

Learn how much you depend on nicotine 

Knowing.how.addicted.you.are.to.nicotine.can.help. 

you.quit..It.can.help.you.decide.if.you.need.extra.. 

support,.such.as.joining.a.quit-smoking.program.or. 

taking.medication.to.help.you.quit.. 

Answer.the.six.simple.questions.in.this.nicotine.. 

addiction.test..Your.score.will.help.you.figure.out.. 

how.much.you.depend.on.nicotine.. 

Points Your 

Points 

 

 

 

0 

 

0 

 

0 

0 

Nicotine Addiction Test 

 

0 

 

 

 

 

0 

Your Score 

7 

Understand what your score means 

If.you.scored.even.a.single.point,.you.may.be.dependent.. 

on.nicotine..The.higher.your.score,.the.more.dependent.. 

you.are..Remember—no.matter.what.your.score,.you’ll.. 

have.to.work.hard.to.quit.... 

Source: Heatherton, TF, Kozlowski LT, Frecker RC, Fagerstrom KO. The 

Fagerstrom Test for Nicotine Dependence: a revision of the Fagerstrom 

Tolerance Questionnaire. British Journal of Addictions. 99; 86:9–7. 
Understand what makes you want to smoke 

Wanting.to.smoke.is.not.just.an.unhealthy.habit... 

You.want.to.smoke.because.your.body.now.relies.on. 

nicotine..When.the.amount.of.nicotine.in.your.body. 

runs.low,.it.triggers.a.craving—a.strong,.almost.. 

uncontrollable.urge—for.another.cigarette..You.may. 

feel.jittery,.short-tempered,.or.anxious.when.you. 

haven’t.smoked..Your.body.wants.nicotine. 

Triggers—people,.places,.activities,.and.feelings.you.. 

associate.with.smoking—also.make.you.want.to. 

smoke..Your.triggers.might.be.hearing.the.sounds.of.. 

a.party,.finishing.a.task,.or.smelling.coffee..Whatever. 

your.triggers,.they.can.make.you.crave.a.cigarette.. 

Know your triggers 

If.you.know.your.triggers,.you.have.a.head.start.on. 

avoiding.situations.that.tempt.you.to.smoke.. 

Think.about.what.might.tempt.you.to.smoke..Put.a. 

check.next.to.the.triggers.on.page.9.that.apply.to.you.. 

Many.smokers.find.that.all.these.triggers.make.them. 

want.to.smoke..You.may.only.check.a.few..The.point.is. 

to.recognize.all.the.situations.that.trigger.your.craving. 

for.a.cigarette.. 

8 
____________________________________________ 

____________________________________________ 

____________________________________________ 

____________________________________________ 

____________________________________________ 

____________________________________________ 

 

❑ 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.email 

❑ Surfing.the.Internet 

❑ Watching.TV 

Meet your triggers head on 

❑ Driving.my.car 

❑ Being.a.passenger 

❑ After.eating 

❑ After.having.sex 

❑ After.completing.a.task 

❑ Feeling.stressed 

❑ Feeling.lonely.or.depressed 

❑ Being.or.feeling.less.tolerant 

❑ Feeling.bored 

❑	 Feeling.angry,.irritable,.. 

or.impatient 

You.can.get.prepared.to.quit.smoking.by.thinking.of.ways.to.avoid.some. 

triggers.and.creating.alternatives.for.others..You’ll.find.that.the.urge.to. 

smoke.only.lasts.a.few.minutes..Even.if.it.lasts.longer,.it.will.go.away,. 

whether.or.not.you.smoke..Fighting.the.urge.to.smoke.is.easier.if.you: 

◆ take.a.deep.breath 

◆ keep.your.hands.busy—write,.doodle,.or.hold.a.coin.or.pencil 

◆	 put.something.else.in.your.mouth,.such.as.a.toothpick,.. 

sugar-free.lollipop,.or.celery.stick 

◆	 go.places.where.smoking.isn’t.allowed,.such.as.a.library.or.. 

nonsmoking.restaurant. 

◆ hang.out.with.people.who.don’t.smoke 

◆ avoid.or.reduce.alcoholic.drinks;.try.to.drink.water.or.juice.instead 

I will deal with my triggers by 

9 
Know your options for quitting smoking 

Quitting.is.hard..Success.partly.depends.on.how.much.you.depend.on. 

nicotine..With.many.quit.methods.to.choose.from,.be.aware.that.no. 

single.approach.works.best.for.everyone..And.you.may.need.to.try.more. 

than.one.method.before.you.quit.for.good. 

Some.quit.methods.require.a.doctor’s.prescription..While.others.do.not,. 

it’s.always.a.good.idea.to.discuss.your.plan.to.quit.smoking.with.your. 

doctor..Check.the.box.of.the.options.you.want.to.talk.about.with.. 

your.doctor. 

❑ Cold turkey 

For.some.smokers,.“going.cold.turkey”.seems.like.the.easiest.way.to.quit:. 

Just.stop.smoking.and.tell.yourself.you’ll.never.light.up.again..This.. 

works.for.some.smokers—usually.those.with.the.lowest.level.of.nicotine.. 

dependence—but.not.many..Fewer.than.5.percent.of.smokers.can.. 

quit.this.way..Most.people.aren’t.prepared.when.smoking.habits.and.. 

withdrawal.symptoms.trigger.an.intense.urge.to.smoke..Research.shows. 

that.most.smokers.have.more.success.with.one.of.the.assisted.quit.. 

methods.discussed.below..These.methods.have.been.tested.and.all.of.. 

them.are.included.in.the.U.S..Public.Health.Service.guidelines.for.. 

treating.tobacco.use.and.dependence. 

❑ Over-the-counter medications 

You.don’t.need.a.prescription.to.buy.certain.medications.that.can.. 

improve.your.success.with.quitting..Nicotine.replacement.therapy.(NRT).. 

products—lozenges,.gum,.or.a.patch—provide.nicotine.to.help.reduce. 

your.craving.for.nicotine.and.withdrawal.symptoms,.if.any..This.allows. 

you.to.focus.on.changing.the.behavior.and.habits.that.trigger.your.urge.to. 

smoke..To.read.more.about.NRT,.see.page.18. 

0
 
 

 

❑ Prescription medications 

Your.doctor.can.prescribe.medications.to.help.you.quit. 

smoking..Some—inhalers.and.nasal.sprays—act.much. 

like.nonprescription.nicotine.replacement.therapy... 

Other.medications.do.not.contain.nicotine.and.work. 

in.different.ways.to.help.reduce.your.urge.to.smoke..To. 

read.more.about.prescription.medications,.see.page.18. 

❑ Counseling and group support 

Many.smokers.quit.with.support.provided.by.individual. 

counseling.or.group.treatment..You.can.combine.. 

these.therapies.with.over-the-counter.or.prescription. 

medications..Counseling.can.help.you.identify.and.. 

overcome.situations.that.trigger.the.urge.to.smoke... 

Research.shows.that.success.rates.for.all.quit.methods. 

are.higher.when.they.are.combined.with.a.support.. 

program.that.provides.encouragement.through.regularly. 

scheduled.one-on-one.or.group.meetings,.or.quitlines.. 

❑ Quitlines 

Quitlines.are.free,.telephone-based.counseling.programs. 

that.are.available.nationwide..When.you.call.a.quitline,. 

you.are.teamed.with.a.trained.counselor.who.can.help. 

you.develop.a.strategy.for.quitting.or.help.you.stay. 

on.the.program.you.have.chosen..The.counselor.often. 

provides.material.that.can.improve.your.chances.of. 

quitting..You.can.call.the.National.Cancer.Institute’s. 

Smoking.Quitline.at.1–877–44U–Quit.(1–877–448– 

7848).or.the.National.Quitline.at.1–800–QUITNOW. 

(1–800–784–8669)..These.are.national.quitlines.that. 

can.help.you.anywhere.in.the.United.States..  

KEEP IN MIND 

Not everyone has 

feelings of withdrawal, 

but many smokers do. 

You may experience 

one or many 

symptoms of 

withdrawal and they 

may last for different 

periods of time. 

Common feelings of 

smoking withdrawal 

include: 

feeling down, blue, 

or depressed 

feeling anxious, 

nervous, or 

restless 

having trouble 

thinking clearly 

being unable 

to sleep 

feeling tired or 

run down 

feeling hungry or 

gaining weight 

◆

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◆
 

Finding.a.time.to.quit.isn’t.easy..Any.time.can.be.a.good. 

time.to.quit.when.you.are.ready.to.try..Some.smokers. 

like.to.pick.a.day.that.is.meaningful.to.them,.such.as: 

KEEP IN MIND 

Some smokers find 

it difficult to quit at 

certain times— 

after a bad day or 

personal loss, 

during a crisis, or 

at a stressful time, 

such as a divorce. 

Examine how you 

view such times in 

your life. Can you 

afford to wait before 

setting your quit 

date?	

◆ a.birthday.or.wedding.anniversary 

◆ the.first.day.of.vacation 

◆ New.Year’s.Day.(January.1) 

◆ Independence.Day.(July.4) 

◆ World.No.Tobacco.Day.(May.31) 

◆	 The.Great.American.Smokeout.. 

(the.third.Thursday.of.each.November) 

It.doesn’t.have.to.be.a.special.day.to.quit..For.many. 

people,.today.is.the.day..You.can.choose.any.day.to.be. 

your.quit.day..When.you.are.ready.to.take.the.first.step. 

toward.quitting,.take.it.. 

TART 

et a quit date 

TART 

Now Let’s 

S 

S 

START: Five important steps toward quitting for good 

S Set a quit date 

T Tell family, friends, and coworkers you plan to quit 

A Anticipate and plan for the challenges you will 

face while quitting 

R Remove cigarettes and other tobacco products 

from your home, car, and workplace 

T Talk to your doctor about getting help to quit 

My quit date is. 

.______________ 


 
 

__________________

__________________

__________________

__________________

__________________

__________________

__________________

__________________

__________________

__________________

__________________

__________________

__________________

__________________

Tell your family, friends, and coworkers you plan to quit 

S ART 

Quitting.smoking.is.easier.with.the.support.of.others.. 

Tell.your.family,.friends,.and.coworkers.you.plan.to. 

quit.and.how.they.can.help.you.. 

Some.people.like.to.have.others.ask.them.how.things. 

are.going,.while.some.find.it.annoying..Tell.the.people. 

you.care.about.exactly.how.they.can.help.you..Here. 

are.some.ideas: 

◆	 Ask.everyone.to.understand.if.you.have.a.change.in. 

mood;.assure.them.it.won’t.last.long. 

◆	 Ask.smokers.who.are.close.to.you.to.quit.with.you. 

or.at.least.not.smoke.around.you.. 

◆	 Tell.yourself.and.others:.“The.longer.I.go.without. 

cigarettes,.the.sooner.I’ll.feel.better.” 

◆	 Tell.yourself.and.others:.“The.worst.withdrawal. 

symptoms.from.smoking—irritability.and.trouble. 

sleeping—may.be.over.within.2.weeks.” 

In.addition.to.the.support.of.family,.friends,.and.. 

coworkers,.you.can.get.support.if.you: 

◆	 talk.one-on-one.or.in.a.group.with.others.. 

who.are.quitting 

◆	 text-message.experts.on.LiveHelp.at.. 

www.smokefree.gov.. 

◆	 call.the.National.Cancer.Institute.Quitline.at. 

1–877–44U–QUIT.(1–877–448–7848). 

◆	 contact.the.National.Quitline.at.. 

1–800–QUITNOW.(1–800–784–8669) 

The family, friends, 

and coworkers 

I want to tell are 


 
ST RT 

nticipate and plan for the challenges A 

you will face while quitting 

Expecting.challenges.is.an.important.part.of.getting.ready.to.quit... 

Quitting.presents.both.short-.and.long-term.challenges..You.may.need.. 

different.strategies.for.handling.each.. 

Short-term challenges 

Most.people.who.have.a.hard.time.quitting.and.resume.smoking.do.so.in. 

the.first.3.months.after.trying.to.quit..Difficulty.quitting.is.often.caused.by. 

withdrawal.symptoms—the.physical.discomfort.smokers.feel.when.they.. 

give.up.nicotine..It.is.your.body’s.way.of.telling.you.it.is.learning.to.be.. 

nicotine-free..These.feelings.will.go.away.in.time.. 

Long-term challenges 

Even.as.your.physical.withdrawal.is.decreasing,.you.may.still.be.tempted. 

to.smoke.when.you.feel.stressed.or.down..Although.it’s.a.challenge.to.be. 

ready.for.these.times,.knowing.that.certain.feelings.can.trigger.a.craving.. 

to.smoke.will.help.you.handle.the.tough.times. 

Smoking journal 

To.understand.your.short-.and.long-term.challenges,.start.by.examining.your. 

smoking.habits..Keeping.a.smoking.journal.can.help.you.track.how.many. 

cigarettes.you.smoke.a.day.and.what.you.are.doing.when.you.light.up.. 

Check.for.patterns.in.your.smoking..You.may.find.triggers.you.aren’t.even. 

aware.of..Perhaps.cigarettes.you.smoke.at.certain.times.or.circumstances. 

mean.different.things.to.you..Some.may.be.more.important.than.others.. 

Understanding.what.tempts.you.to.smoke.in.the.short.and.long.term.will. 

help.you.control.the.urge.to.smoke.before.it.hits.. 

4
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

0 None 

 Just a little 

 Some 

 A lot 

 

My Smoking Journal 

Cigarette Time Craving Activity Who I Was Mood

 Number of Day Level With 

Example 0:4  At work Alone Stressed 

 

 

 

4 

 

6 

7 

8 

9 

0 

 

 

 

4 

 

6 

7 

8 

9 

. 0 

You.can.copy.the.journal.in.this.booklet.or.make.your. 

own..Keep.your.journal.with.you.so.you.can.easily.use. 

it..Be.sure.to.record.the.time.you.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.smoke. 

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.may.even.find.that.the.time.you.take.to. 

complete.the.journal.helps.you.smoke.less.. 
__________________________________________ 

__________________________________________ 

__________________________________________ 

__________________________________________ 

__________________________________________ 

__________________________________________ 

__________________________________________ 

START 

emove cigarettes and other tobacco products 

from your home, car, and workplace 

Getting.rid.of.things.that.remind.you.of.smoking.also. 

will.help.you.get.ready.to.quit..You.should: 

◆	 Throw.away.all.your.tobacco.supplies.(cigarettes,. 

lighters,.matches,.and.ashtrays)..Don’t.forget.to. 

check.your.drawers,.coats,.and.bags.. KEEP IN MIND 

All forms of tobacco 

are harmful. 

Tobacco products 

and delivery methods 

come in many forms. 

However tobacco 

is packaged or 

delivered, it causes 

disease and 

addiction. Light or 

low-tar cigarettes 

are just as harmful as 

regular cigarettes. 

Clear your home, car, 

and workplace of all 

forms of tobacco. 

◆ 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.and.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.. 

I can remove reminders of smoking by 

6 
 

Talk to your doctor about getting

STAR

help to quit 

It.is.important.to.tell.your.doctor.when.you.are.ready. 

to.quit—especially.if.you.are.pregnant,.thinking.of.. 

becoming.pregnant,.or.have.a.serious.medical.. 

condition..Your.doctor.can.help.you.connect.with.the. 

right.resources.to.make.your.quit.attempt.successful.. 

Remember—quitting.“cold.turkey”.isn’t.your.only. 

choice. 

Make.sure.to.let.your.doctor.or.pharmacist.know.. 

what.medications.you.are.taking..Nicotine.changes. 

how.some.drugs.work..Your.doctor.may.need.to.. 

adjust.some.of.your.medications.after.you.quit.. 

You.can.learn.more.about.medications.before.you.. 

see.your.doctor.from.the.summaries.below.and.the.. 

up-to-date.medication.guide.at www.smokefree.gov/ 

quit-smoking/medicationguide... 

Medications to help you quit 

The.Food.and.Drug.Administration.(FDA).has.. 

approved.nicotine.and.non-nicotine.cessation.. 

products.to.reduce.withdrawal.symptoms.and.the.. 

urge.to.smoke..Studies.show.that.these.medications,. 

compared.with.trying.to.quit.without.them,.can. 

double.or.triple.your.chances.of.quitting.for.good..You. 

will.get.the.most.benefit.from.these.medications.when. 

you.follow.the.instructions.completely..You.should.not. 

use.any.product.that.has.not.been.tested.and.approved. 

by.the.FDA. 7 
 

8 

KEEP IN MIND 

Medications alone 

can’t do all the work. 

They can help with 

cravings and 

withdrawal, but they 

won’t completely 

prevent withdrawal 

symptoms. Even if 

you use medication 

to help you stop 

smoking, quitting may 

still be hard at times. 

Many people find 

it helps to combine 

medication with 

behavior strategies. 

For example, you 

can keep healthy 

snacks handy to beat 

cravings, limit time 

with smokers, and 

enroll in a smoking 

cessation program. 

Nicotine cessation products 

Nicotine.cessation.products—also.called.nicotine. 

replacement.therapy.(NRT)—contain.small.amounts. 

of.nicotine.but.not.the.hundreds.of.other.harmful. 

chemicals.found.in.cigarettes..NRT.helps.you.handle. 

the.physical.symptoms.of.quitting.by.providing.. 

nicotine.at.much.lower.levels.than.found.in.cigarettes.. 

This.satisfies.your.nicotine.craving.and.lessens.your. 

urge.to.smoke..Over-the-counter.NRT.options.. 

include.a.patch,.gum,.or.lozenges.that.contain.. 

nicotine..Nicotine.inhalers.and.nasal.sprays.are.. 

available.only.by.prescription.. 

Non-nicotine cessation products 

Some.products.that.help.withdrawal.symptoms.and. 

nicotine.cravings.don’t.contain.nicotine..They.help.by. 

reducing.symptoms.and.smoking.urges..A.prescription. 

is.needed.for.these.medications..See.your.physician.to. 

discuss.the.details.of.your.medication.plan.and.to.get.a. 

prescription. 

My next doctor’s appointment is 

Date________________________Time_________________ 
 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

 

My Quitting Worksheet 

Review what you have done so far to prepare yourself to quit smoking 

successfully. 

My reasons to quit are 

My nicotine addiction test score is _______________________________ 

My triggers 

❑ Waking in the morning ❑ Driving my car 

❑	 Drinking coffee, tea, or ❑ Being a passenger 

alcohol ❑ After eating 

❑ Smelling a cigarette ❑ After having sex 

❑ Being with other smokers ❑ After completing a task 

❑ Seeing someone smoke ❑ Feeling stressed 

❑ Taking a break ❑ Feeling lonely or depressed 

❑ Talking on the phone ❑ Being or feeling less tolerant 

❑ Checking email ❑ Feeling bored 

❑ Surfing the Internet ❑ Feeling angry, irritable, 

❑ Watching TV	 or impatient. 

I will deal with my triggers by 

9
 
_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

_____________________________________________________ 

My Quitting Worksheet 

The quit method I’m interested in 

❑ Cold turkey 

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

❑ Prescription medication (inhaler, nasal spray) 

❑ Counseling and group support 

❑ Quitlines.
 

.
 

My quit date is._______________________________________________
 

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

I can remove reminders of smoking by 

My next doctor’s appointment is 

Date____________________________Time__________________________ 

0
 
 

Today’s theBig Day–Your Quit Date 

 

So.today.is.the.big.day—your.quit.date..Quitting.is.not. 

easy,.so.to.help.you.get.through.your.first.smoke-free. 

days,.we.suggest.that.you:. 

◆ keep.busy.and.find.new.things.to.do 

◆ stay.away.from.what.tempts.you 

◆ plan.to.reward.yourself. 

Keep busy and find new things to do 

Keep.busy.today,.spending.as.much.time.as.you.can.in. 

nonsmoking.places..Create.some.new.habits.and.mix. 

up.your.daily.routine..Today.and.the.days.ahead.will. 

be.easier.if.you.avoid.things.that.remind.you.of.. 

smoking..Remember—it’s.harder.to.smoke.if.you.are. 

keeping.yourself.busy.and.finding.new.things.to.do.. 

Here.are.some.examples.to.get.you.started. 

Go to nonsmoking places Be active 

◆ gyms ◆ walk.or.run. 

◆ libraries ◆ take.a.bike.ride 

◆ malls ◆ go.for.a.swim 

◆ museums ◆ shoot.hoops 

◆ places.of.worship ◆ try.a.yoga.class 

◆ smoke-free.restaurants. 
 

Distract your hands Distract your mind 

◆	 hold.something—a. ◆ do.a.crossword.puzzle 

tennis.ball,.pen,.or.coin ◆	 read.a.book 

◆ squeeze.Silly.Putty® ◆ play.cards 

◆ knit.or.crochet 

Fool your mouth 

◆ write.a.letter 

◆	 try.a.toothpick.or.straw 

Drink the right stuff ◆	 eat.a.lollipop. 

◆ avoid.alcoholic.drinks. ◆	 chew.sugar-free.gum 

◆ drink.a.lot.of.water.and. ◆	 eat.carrot.or.celery.sticks low-sugar.fruit.juice 

◆	 brush.your.teeth.often. 

◆ replace.coffee.or.tea.with.. and.use.mouthwash. a.new.healthy.beverage 

You.may.have.a.hard.time.concentrating.in.your.early. 

days.as.a.nonsmoker..Mental.activities,.such.as.doing. 

crossword.puzzles.or.even.reading.a.book.or.magazine,. 

may.be.more.challenging..Recognize.that.it.may.be. 

difficult.to.stay.mentally.focused.in.the.early.stages.. 

of.quitting..Remember—your.skill.in.these.activities. 

will.return.. 
 

 

 

Stay away from what tempts you 

You.now.understand.that.certain.things.trigger.your. 

urge.to.smoke..Today.and.as.you’re.trying.to.quit,. 

review.your.list.of.triggers..Then.think.of.how.you.can. 

avoid.them..Other.helpful.tips.to.avoid.triggers.are. 

noted.below. 

Change your routine 

Changes.in.your.routine.help.you.avoid.times.and. 

places.that.trigger.the.urge.to.smoke..Do.things.and. 

go.places.where.smoking.is.not.allowed..Keep.this.up. 

until.you.feel.more.relaxed.and.confident.about.being. 

smoke-free. 

Instead of smoking... Try... 

after meals getting up from the table, brushing and 

flossing your teeth, and taking a walk. 

while driving listening to a new radio station, trying a 

different route, or taking a train, carpool, or 

bus, if possible. 

while drinking coffee switching to water, juice, or tea. Or, change 

the time you drink your coffee. 

at a party standing with nonsmokers and keeping your 

hands busy. 


 
 

 

 

When you really crave a cigarette 

Remember—the.urge.to.smoke.usually.lasts.only.a.few.minutes..Try.to. 

wait.it.out..One.reason.it’s.important.to.get.rid.of.all.your.cigarettes.is.to. 

give.yourself.the.time.you.need.for.these.cravings.to.fade..Drink.water.or. 

do.something.else.until.the.urge.passes..Look.at.the.plan.you.made.when. 

you.were.getting.ready.to.quit..You.wrote.down.steps.to.take.at.a.time.like. 

this..Try.them!.You.also.can.use.any.of.the.tips.below. 

Tips Examples 

Pick up something 

other than a cigarette. 

Try carrot or celery sticks, pickles, popsicles, 

sunflower seeds, apples, raisins, or pretzels. 

Have a list of things you 

can do at a moment’s notice. 

Organize your computer files, delete messages 

from your cell phone, or call a friend to chat. 

Take a deep breath. Take 0 slow, deep breaths and hold the 

last one. Then breathe out slowly. Relax. 

Clean something. Wash your hands or the dishes, vacuum, 

or clean out your car. 

Make a move. Go outside or to a different room, or change 

what you are doing or who you are with. 

. 

No.matter.what,.don’t.think,.“Just.one.won’t.hurt.”.It.will.hurt..It.will. 

slow.your.progress.toward.your.goal.of.being.smoke-free..Remember— 

trying.something.to.beat.the.urge.is.always.better.than.trying.nothing.. 

The.craving.will.go.away,.whether.you.smoke.a.cigarette.or.not.. 

4
 
 

_________________________________________________________ 

_________________________________________________________ 

_________________________________________________________ 

KEEP IN MIND 

Plan to reward yourself 

Don’t.think.of.it.as.stopping.smoking..Think.of.it.as. 

starting.a.new,.healthier.life.style..Staying.smoke-free.is. 

challenging..It.takes.some.time..Be.patient..You.will.. 

begin.to.feel.better..Set.up.rewards.to.remind.yourself.. 

how.hard.you’re.working..For.example,.you.could: 

◆ buy.yourself.something.special.to.celebrate.quitting. 

◆ splurge.on.a.massage.or.dinner.at.a.new.restaurant 

◆ see.a.movie.or.sporting.event. 

◆ start.a.new.hobby 

◆ begin.exercising.. 

My list of rewards 

Make.your.own.list.of.rewards..If.they.require.a.. 

purchase,.figure.out.the.cost..Then.plan.for.rewards.. 

that.equal.the.amount.of.time.you’ve.succeeded.in. 

quitting.(1.day,.1.week,.1.month,.and.so.on)..Put.aside. 

cigarette.money.to.save.for.or.buy.some.of.them..You’ll. 

be.amazed.at.how.fast.the.money.you.used.to.spend.on. 

cigarettes.adds.up.and.how.soon.you’ll.be.able.to.buy. 

your.rewards.. 

You have to be 

careful with food 

rewards. 

It’s a great idea to go 

out to dinner or have 

a scoop of ice cream. 

Just be reasonable. 

Treat yourself without 

overeating. Make 

sure you are really 

hungry and not just 

searching for a 

substitute for a 

cigarette craving. 

 

I would like to reward myself by 
6
 

Now.that.you.aren’t.buying.cigarettes,.you.probably.. 

have.more.spending.money..For.example,.if.you.smoke. 

one.pack.a.day:* 

After... ...You’ve Saved 

 day $.00 

 week $.00 

 month $0.00 

 year $,8.00 

0 years $8,0.00 

0 years $6,00.00 

*Prices are based on an average of $.00 per pack of cigarettes. The cost of 

a pack may differ, depending on where they are bought. 
 

Quitting forGood–You Can Do It! 

Beating.an.addiction.to.nicotine.takes.a.lot.more.than.just.willpower.and. 

determination..You.should.feel.great.about.yourself.for.making.it.this.far.. 

Now’s.the.time.to.focus.on.sticking.with.it..To.continue.your.success,. 

make.sure.you: 

◆ keep.your.guard.up 

◆ don’t.get.discouraged.if.you.slip 

◆ stay.upbeat 

◆ focus.on.a.new,.healthier.lifestyle 

Keep your guard up 

Your.brain.has.learned.to.crave.nicotine..Although.you.have.quit,.the.urge. 

to.smoke.often.hits.at.the.same.time.as.when.you.smoked..For.a.long. 

time,.you.have.connected.certain.people,.places,.activities,.and.feelings. 

with.smoking.a.cigarette..Although.you.have.quit,.triggers.such.as.. 

drinking.coffee.or.using.your.cell.phone.don’t.just.disappear..These.. 

triggers.may.cause.you.to.smoke.again. 

Be.cautious.and.understand.that.most.of.the.cravings.connected.to.your. 

triggers.should.disappear.within.a.few.months..But.others.may.last.longer.. 

That’s.why.you.should.never.take.a.puff.again,.no.matter.how.long.it’s. 

been.since.you.quit. 

Continue.to.review.your.smoking.journal.to.see.when.you.might.be. 

tempted..Then.use.the.skills.you’ve.learned.to.continue.to.get.through. 

your.urges.without.smoking.. 

7
 
8 

Don’t get discouraged if you slip 

Don’t.be.discouraged.if.you.slip.and.smoke.one.or.two. 

cigarettes..It’s.not.a.lost.cause..One.cigarette.is.better. 

than.an.empty.pack..But.that.doesn’t.mean.you.can. 

safely.smoke.every.now.and.then,.no.matter.how.long. 

ago.you.quit..One.cigarette.may.seem.harmless,.but.it. 

can.quickly.lead.back.to.your.old.smoking.habits.. 

Many.ex-smokers.tried.stopping.many.times.before. 

finally.succeeding..When.people.slip,.it’s.usually.within. 

the.first.few.months.after.quitting,.when.resisting.the. 

urge.to.smoke.can.be.especially.challenging..If.you.do. 

slip,.here.are.some.strategies.that.can.help.you.get.back. 

on.track. 

Realize you slipped 

Acknowledge.that.you.slipped..You’ve.had.a.small.. 

setback..This.doesn’t.make.you.a.smoker.again..Feel. 

good.about.all.the.time.you.went.without.smoking.. 

Focus.on.strengthening.your.coping.skills.. 

Don’t be too hard on yourself 

One.slip.doesn’t.make.you.a.failure..It.doesn’t.mean.. 

you.can’t.quit.for.good..But.don’t.be.too.easy.on.. 

yourself,.either..If.you.slip,.don’t.say,.“Well,.I’ve.blown. 

it..I.might.as.well.smoke.the.rest.of.this.pack.”.It’s. 

important.to.get.back.on.the.nonsmoking.track.right. 

away..Remember,.your.goal.is.no.cigarettes—not.even. 

one.puff.. 
 

Understand why you slipped 

Find.the.trigger..Exactly.what.was.it.that.made.you. 

smoke?.Be.aware.of.that.trigger..If.you.are.using.. 

medication.to.help.you.quit,.don’t.assume.that.it.. 

isn’t.working.if.you.slip.and.have.a.cigarette.or.two... 

Stay.with.it..It.will.help.you.get.back.on.track.. 

Learn from your experience 

What.has.helped.you.the.most.to.keep.from.smoking?. 

Make.sure.to.do.that.on.your.next.try..If.you.need.to. 

visit.your.doctor.or.other.health.professional.again,.. 

do.so..He.or.she.can.help.motivate.you.to.continue. 

your.effort.to.quit..Talk.to.your.family.and.friends... 

It’s.okay.to.ask.for.support.. 

Know.and.use.the.tips.in.this.booklet..People.. 

with.even.one.coping.skill.are.more.likely.to.stay.. 

ex-smokers.than.those.who.don’t.know.any... 

START.to.stop.again!.It’s.never.too.late.to.try. 

Stay upbeat 

As.you.go.through.the.first.days.and.weeks.without. 

smoking,.stay.positive..Don’t.blame.yourself.if.you.. 

slip.and.smoke.a.cigarette..Don’t.think.of.smoking.as.. 

“all.or.nothing.”.Take.it.one.day.at.a.time.. 

Remember—you.didn’t.learn.to.smoke.overnight... 

You.may.have.taken.months.or.even.longer.to.. 

adjust.your.routines.to.smoking..Quitting.is.a.learning. 

process,.too..Staying.positive.will.help.you.choose.. 

new.activities.and.patterns.to.replace.old.habits. 9 
Focus on a new, healthier lifestyle 

Watch your weight 

Many.ex-smokers.gain.some.weight.because.food.tastes.and.smells.better. 

after.quitting..You.may.notice.that.you.snack.more.as.a.way.to.cope.with. 

the.stress.of.quitting..Because.your.body.uses.food.more.slowly.when.you. 

first.stop.smoking,.you.may.gain.weight.. 

If.you’re.worried.about.gaining.weight,.remember.that.the.benefits.from. 

quitting.far.outweigh.the.initial.possibility.of.a.few.extra.pounds..And.. 

by.being.aware.of.possible.weight.gain,.you.can.do.something.about.it... 

Get.in.shape.and.eat.regular,.nutritious.meals.to.prevent.unhealthy.weight. 

gain..Talk.to.your.doctor.or.a.nutritionist.about.meals.and.snacks.with. 

healthy.amounts.of.protein,.fruits,.and.vegetables..Also,.check.the.. 

suggestions.below.. 

Get in shape 

Exercise.is.a.great.distraction.from.smoking..It.lowers.the.stress.and.. 

reduces.the.cravings.that.make.you.want.a.cigarette..Try.to.make.time.. 

to.be.physically.active.every.day..Experts.recommend: 

◆	 30.minutes.a.day.of.moderate.physical.activity.for.at.least.5.days.. 

a.week,.or. 

◆ at.least.20.minutes.of.vigorous.physical.activity.at.least.3.days.a.week. 

Keep.in.mind.most.physical.activities.will.help.you.burn.calories.and.. 

control.weight.gain..When.you.talk.to.your.doctor.about.quitting,.ask. 

about.exercises.or.activities.that.can.get.you.back.on.the.road.to.being.fit.. 

Find.activities.you.like.to.do.and.that.will.fit.into.your.schedule..You.can. 

also.add.activity.to.your.day.by.walking.during.lunch,.taking.the.stairs,. 

0
 
 

parking.farther.away.from.your.destination,.or.. 

stretching.during.breaks..Possible.activities.include:. 

◆ walking.or.running ◆ tennis 

◆ dancing ◆ basketball 

◆ martial.arts ◆ aerobics 

◆ yoga ◆ cycling. 

Eat healthy foods 

Don’t.stress.over.your.eating.patterns..Just.try.to.make.healthy.food. 

choices.as.you.begin.to.increase.your.exercise..Any.small.changes.will. 

help..Here.are.some.tips.to.get.you.started.today: 

◆	 .replace.high-calorie.foods.with.healthy,.low-calorie.ones,.such.as.fresh. 

fruits,.vegetables,.juices,.yogurt,.or.air-popped.popcorn.without.butter 

◆ eat.sugar-free.candy.or.juice.pops,.or.chew.sugar-free.gum. 

◆	 choose.foods.that.take.longer.to.eat.and.keep.your.hands.busy,.such.as. 

oranges.or.sunflower.seeds 

◆	 try.crunchy.foods,.such.as.pretzels.and.rice.cakes,.so.your.mouth.. 

has.to.work 

◆ drink.water.before.and.between.meals.. 

If.you.need.to.have.something.sweet.on.occasion,.choose.foods.that.taste. 

sweet.but.have.reduced.fat.and.sugar,.such.as.low-fat.frozen.yogurt. 

For.more.information.on.how.to.eat.healthy.foods,.talk.to.your.doctor.or. 

nutritionist..Remember.to.be.patient..It.takes.time.to.get.good.at.eating. 

healthily.and.staying.smoke-free! 


 
 RememberThe Long-Term Rewards 

Tobacco.use.in.the.United.States.causes.more.than.440,000.deaths.each. 

year..Of.those.deaths,.170,000.are.from.cancer.. 

Once.you.quit.smoking,.you.will.add.healthy.days.and.years.to.your.life.. 

And.you.will.significantly.lower.your.risk.of.death.from.lung.cancer.and. 

other.diseases,.including: 

◆ heart.disease ◆ stomach.cancer 

◆ stroke ◆ bladder.cancer 

◆ emphysema ◆ esophageal.cancer 

◆ cervical.cancer ◆ laryngeal.cancer 

◆ kidney.cancer ◆ oral.cancer 

◆ acute.myeloid.leukemia ◆ throat.cancer 

◆ pancreatic.cancer 

The.health.of.your.loved.ones.also.will.benefit.from.your.quitting—. 

they’ll.no.longer.be.exposed.to.dangerous.secondhand.smoke..Finally,.by. 

quitting.smoking,.you’re.setting.a.good.example..You’re.showing.others,. 

especially.young.people,.that.a.life.without.cigarettes.is.a.longer,.healthier,. 

happier.life... 

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

healthy.changes.that.will.continue.for.years..You.can.look.forward.to.the. 

following.dramatic.changes.the.moment.you.become.an.ex-smoker.. 


 
 

 

 

 

 

 

 

 

 

20 minutes after quitting 

Your.heart.rate.drops. 

12 hours after quitting 

The.carbon.monoxide.level.in.your.blood.drops.. 

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.that.. 

of.a.smoker’s.. 

5 years after quitting 

Your.stroke.risk.is.reduced.to.that.of.a.nonsmoker’s.. 

5–15.years.after.quitting.. 

10 years after quitting 

Your.lung.cancer.death.rate.is.about.half.that.of.. 

a.smoker’s.. 

15 years after quitting 

Your.risk.of.coronary.heart.disease.is.back.to.that.of.. 

a.nonsmoker’s. 

Source: U.S. Department of Health and Human Services. The Health 

Consequences of Smoking: What It Means to You. Atlanta, GA: U.S. 

Department of Health and Human Services, Centers for Disease Control 

and Prevention, National Center for Chronic Disease Prevention and 

Health Promotion, Office on Smoking and Health, 004. 

Congratulations! 



 
 

For MoreInformation 

National Cancer Institute 

◆ www.cancer.gov 

The.National.Cancer.Institute.(NCI).website.provides.two.key.tools.to. 

help.you.quit.smoking:.LiveHelp,.an.online.text.messaging.service,.and. 

the.toll-free.number.to.NCI’s.Smoking.Quitline..LiveHelp.offers.you.live,. 

online.assistance.from.information.specialists.who.provide.cancer.. 

information.and.can.help.you.navigate.the.NCI.website..Click.on.the. 

LiveHelp.link,.Monday.through.Friday.. 

NCI’s.Smoking.Quitline.also.is.staffed.by.specialists.who.can.help.you. 

quit.smoking..Call.1–877–44U–Quit.(1–877–448–7848),.. 

Monday.through.Friday. 

Cancer Information Service 

◆ http://cis.nci.nih.gov 

NCI’s.Cancer.Information.Service.provides.accurate,.up-to-date.. 

information.on.cancer..Information.specialists.can.help.you.quit.smoking. 

and.explain.the.latest.cancer.information.in.easy-to-understand.English.. 

or.Spanish..Call.1–800–4–CANCER.(1–800–422–6237);.TTY,.. 

1–800–332–8615. 

4
 
 

American Cancer Society 

◆ www.cancer.org 

The.American.Cancer.Society.(ACS).has.volunteers.and.offices.all.over.. 

the.country..ACS.can.help.you.learn.about.the.health.hazards.of.smoking. 

and.how.to.become.an.ex-smoker..Its.programs.include.the.Great.American. 

Smokeout.each.November..ACS.also.has.many.booklets.and.other.. 

information.to.help.you.quit..Check.online.or.call.1–800–ACS–2345. 

(1–800–227–2345).to.find.your.local.office.or.for.more.information.. 

American Heart Association 

◆ www.americanheart.org 

The.American.Heart.Association.(AHA).has.thousands.of.volunteers.. 

and.130,000.members—doctors,.scientists,.and.others—in.55.state.and.. 

regional.groups..AHA.offers.books,.tapes,.and.videos.on.how.smoking.. 

affects.the.heart..It.also.has.a.guidebook.on.weight.control.in.quit-smoking. 

programs..Check.online.or.call.1–800–AHA–USA1.(1–800–242–8721).. 

to.find.your.local.office.or.for.more.information. 

American Legacy Foundation 

◆ www.americanlegacy.org 

The.American.Legacy.Foundation®.develops.programs.that.address.the. 

health.effects.of.tobacco.use..Through.grants,.training,.partnerships,.and. 

grassroots.marketing,.the.Foundation.aims.to.help.young.people.reject. 

tobacco.and.give.everyone.access.to.tobacco.prevention.and.cessation. 

services..Vulnerable.populations.are.a.key.focus..Check.online.for.more. 

information. 


 
American Lung Association 

◆ www.lungusa.org 

The.American.Lung.Association.(ALA).helps.smokers. 

who.want.to.quit.through.its.Freedom.From.Smoking®. 

self-help.quit-smoking.program..ALA.actively.supports. 

laws.and.information.campaigns.for.nonsmokers’. 

rights..It.also.provides.public.information.programs. 

on.the.health.effects.of.smoking..Check.online.or.call. 

1–800–LUNG–USA.(1–800–586–4872).to.find.your. 

local.office.or.for.more.information. 

Centers for Disease Control 

and Prevention 

◆ www.cdc.gov/tobacco/osh/. 

The.Office.on.Smoking.and.Health,.a.program.. 

office.within.the.Centers.for.Disease.Control.and. 

Prevention.(CDC),.funds.booklets.on.smoking.topics. 

such.as.relapse,.helping.a.friend.or.family.member. 

quit.smoking,.the.health.hazards.of.smoking,.and.the. 

effects.of.parental.smoking.on.teenagers..Check.online. 

or.call.1–800–CDC–INFO.(1–800–232–4636).for. 

more.information. 

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My Notes 

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My Notes 

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NIH Publication No. 08-1647
 

Printed October 2008