• Set a quit date and write it down in the form of a contract.
• Plan on rewarding yourself on your quit date (eg, new clothes, a trip, etc.)
• List the reasons you want to quit and post them where you're sure to see them daily.
• Tell your friends, family members, and coworkers of your decision to quit.
• Record each cigarette as it’s smoked; note the time and what you’re doing.
• Ask a friend or ex-smoker (one who has experienced difficulty quitting) to help you during the quitting process.
• Eliminate the least-desired cigarettes.
• Buy cigarettes one pack at a time and switch brands. (Choose brands you don’t like).
• Change the way you smoke (eg, smoke with your left hand instead of your right).
• Stop smoking in familiar places and situations (eg, on the telephone, in your car, etc.).
• Arrange events that will distract you.
• Increase your exercise; take a brisk walk every day.
• Avoid smokers and Practice what you’ll say if someone offers you a cigarette.
• Practice relaxation techniques; let your muscles and mind go limp.
• Practice deep breathing. (Breathe in and out slowly, counting to five each time you inhale and exhale.)
• Eat low-calorie snacks (eg, carrots, celery sticks, sugarless candy, cinnamon sticks, cloves, unbuttered popcorn, etc.); chew sugarless gum.
• Eat three satisfying and well-balanced meals each day.
• To reduce cravings: brush teeth; rinse with mouthwash; chew on cigarette-sized plastic straws; drink water; take a shower; take a nap.
• Before actual quit date, throw away all cigarettes, matches, ashtrays.

The California Smokers’ Helpline:A free telephone counseling service funded by Proposition 99. The program helps people who are ready to quit using tobacco.

Quit Now for a Healthy Tomorrow:We all know that smoking can lead to diseases such as lung cancer, emphysema, and heart disease. Secondhand smoke can also harm your family and loved ones. When you quit smoking, you give yourself and those around you the best possible chance for a healthy future.

About Telephone Counseling:Telephone counseling for smokers is an innovative approach developed by researchers at the University of California San Diego (UCSD) Cancer Center. It has doubled the success rate for those who want to quit smoking.

People You Can Trust:The Helpline is run by the caring and professional staff at the UCSD Cancer Center. They have helped 26,000 callers already. They can help you too.

Telephone Counseling:If you are ready to quit smoking and want some help, one-on-one telephone counseling is available. Your counselor will help you make a plan that is right for you.

If you have already quit, but are having a hard time, a counselor can help you stay on track.

Materials and Quit Kits:If you would like to quit smoking on your own, quit kits and self-help materials are available.

Referral Services:The Helpline staff can refer you to a stop-smoking program in your area.

WHAT CAN YOU EXPECT WHEN YOU CALL?

How it works:When you call, a Helpline staff person will ask you a few questions to assess your needs and offer you a choice of services. If you are ready to quit and want counseling, arrangements will be made for you to speak to a counselor at a time most convenient for you.

Leave a Message:If you call after hours or if the lines are busy, you may reach the Helpline’s voicemail service. Simply leave your name and telephone number and the Helpline staff will get back to you as soon as possible.