Cessation Programs and Resources To Help You Stop Smoking or Using Tobacco

Smoke-Free Virginia

Quit Plans

Studies have shown that these five steps will help you quit and quit for good. You have the best chance of quitting successfully if you use them together:

Get Ready

Set a date, change your environment, review past attempts to quit, and once you quit don’t take even a puff!

Get Support

Studies show that you have a better chance of success if you have help.  You can get support from family, friends, coworkers, your health care provider, a toll-free Quitline counselor, or a support group (such as Nicotine Anonymous).

Learn New Skills & Behaviors

Distract yourself, change your routine, use stress reduction techniques, drink a lot of water, etc.

Formal classes are one source of skills training but there are also many self-help materials available at low or no cost.  In addition, many online resources exist that can help.

Get and Use Medication

There are 7 medications approved by the FDA that can help you: nicotine replacement products (gum, patch, lozenge, nasal spray & inhaler), bupropion SR (Zyban®) and Chantix® (varenicline).

Ask your health care provider for advice and carefully read the package information. All of these medications will more or less double your chances of successfully quitting.

(Pregnant, nursing, under age 18, smoking less than 10 cigarettes a day, or have a medical condition? Talk to your health care provider before taking medications).

Prepare for Relapse

Most relapse occurs within the first 3 months. Don’t be discouraged—most people try several times before they finally quit.

Typical difficult situations to watch out for: alcohol, other smokers, weight gain, bad mood or depression. Talk to your health care provider if you have problems with any of these.

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Click here for a link to the Surgeon General’s website, where you can download or print self-help publications.

Source: Help for Smokers and Other Tobacco Users: Consumer Guide, published by the US Department of Health and Human Services, rev May 2008. For a free booklet call 800-538-9295 or download it from: www.surgeongeneral.gov/tobacco