1. There's habit breaking. This involves cutting out a few of your favorite cigarettes before you quit. This makes cigarettes less important by the time you quit.

2. There's nicotine replacement therapy. This helps reduce withdrawal after you quit. You don't start to use any of them until your Quit Day. You can buy nicotine patches and gum without a doctor's order - but it's a good idea to check with your doctor or pharmacist about what is best for you. You do need a prescription for nicotine nasal spray and inhaler.

3. There's Zyban® . This helps reduce withdrawal after you quit. You start this before your quit date, and stay on it for 8 to 12 weeks. You do need a prescription, so check with you doctor about whether Zyban® is right for you.

No matter which way you choose to quit:

  • Use exercise as a way to ease into nonsmoking.

  • Practice deep breathing, a way to relax without smoking.

  • Get help from family, friends, and ex-smokers.

    You may feel that you're ready to quit smoking today. But stop and think. You've probably been smoking for many years. You deserve some time to get ready to quit right, once and for all!


    Here's How to Set Your Quit Date

    We advise one to three weeks to get ready to quit. This is enough time to:

  • Get used to the idea of quitting.

  • Get a head start on breaking habits by cutting out high craving cigarettes.

  • Try out new exercise and deep breathing methods.

  • Talk to your doctor about using a nicotine replacement therapy or Zyban®.

  • Talk with friends and family about ways they can help when you quit.

  • Read over this section and map out your personal quitting plan.

  • Read "Q-Day Minus One" (page 24) on the day before your Quit Date.

    Check the methods you will use to fight your smoking habit during these one to three weeks. Read sections on:

    Pick a quit date and write it below, on page 25, and on your calendar.

    Remember, there is no "perfect" time to quit. But, it's wise to avoid a time of high stress at home or at work: busy holidays, family visits, or extra on-the-job pressure.

    My quit date will be: ___________________________________


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    © 2001The Smoking Research Program, James P. WIlmot Cancer Center and Department of Community and Preventive Medicine, University of Rochester School of Medicine and Dentistry