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Plan to Quit Smoking

If you are thinking about quitting, it helps to prepare.

Why have you decided to quit smoking?
Make a list of your reasons.

When do you smoke?
Think about when you typically smoke. For example: When drinking coffee, after a meal, when talking on the phone, after finishing a chore, when watching TV. Make a list of the situations when you often smoke.

It helps to change your daily habits

Make a list of 3 daily habits you can change to reduce your chances of smoking.

Examples of possible changes:

If you smoke when you:	Try doing this:
Drink coffee	Have hot chocolate or herbal tea
Finish a meal	Get right up, take a walk, or go into another room
Watch TV	Do something else with your hands (start a craft) and mouth (chew gum; eat a hard candy)

Keep your hands and mouth busy

Make a list of 4 things you can do with your hands and mouth instead of smoking.

Examples of ways to keep your hands and mouth busy:

Your hands:	Your mouth:
Play with a rubber band	Chew gum
Hold a pen or pencil	Eat some fresh fruit
Draw or doodle	Use a straw or toothpick
Squeeze a rubber ball	Suck on hard candy
Work on a craft project	Sip water or juice

Consider using nicotine replacement or medicine to help you quit
 
Nicotine replacement products or medication may be helpful when you are trying to quit. These medications are covered by Medicaid and the State Employee Health Plan if you have a prescription from your doctor.  Private insurers often cover the cost of these medications as well.  Talk to your doctor before beginning any new medications or nicotine replacement products, even over-the-counter ones, especially if you are breastfeeding or might be pregnant.  For more details, visit the Tobacco Prevention and Control Branch's page on Medication Resources for Quitting Tobacco.

Nicotine Replacement Products & Prescription Medications

Over the Counter	Prescription:
Nicotine patch	Nicotine inhaler
Nicotine Gum	Zyban (also known as Wellbutrin and bupropion)
Nicotine Lozenge	Chantix (also known as varenicline)

Figure out who can help you quit smoking.

Click here for tips on getting support when trying to quit.