Free Stop Smoking Program Based on 30 Years of Research

Here is a summary of proven steps for your free stop smoking program to help you stop smoking free. The two most important basic elements of using any free help to quit smoking system or program:

1. Committment : Make up your mind to stop smoking for good and be willing to go the distance. It’s your life on the line!
2. Preparation : Take the time to develop a well organised stop smoking system tailored to your needs, and prepare for a smoke free life.

From over 30 years of research, it’s a well known fact that different factors from stop smoking programs work for different people. The people who succeed are likely to use many forms of free help to quit smoking together, not just one thing in their free stop smoking program.

We can break these two elements, committment and preparation, down into five key factors proven to be the most essential for your free stop smoking program. Studies have shown that these five steps will help you stop smoking and quit for good. Use this free help to quit smoking and you will have the best chance to stop smoking for good.

1. Prepare to Stop Smoking on this Free Stop Smoking Program

Set a quit date. Change your environment. Get rid of all cigarettes and ashtrays in your home, car, and place of work. Don’t let people smoke in your home – put up a ‘No Smoking’ sign.

Review your past attempts to stop smoking. Think about what worked and what did not. Once you quit, do not smoke, not even one puff! Keep away from second hand smoking in smoky environments.

2. Get Support and Encouragement

Studies have shown that you have a better chance of being successful quitting smoking if you have help. You can get free help to quit smoking in many ways:

• Tell your family, friends, and co-workers that you are going to stop smoking and ask for their support. Ask them not to smoke around you or leave cigarettes out.
• Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor).
• Get individual, group, or telephone counselling. The more counselling you have, the better your chances are of stopping smoking. Free stop smoking programs are available at local hospitals and health centers. Call your local health department for information about free help to quit smoking in your area.

3. Learn New Skills and Behaviors

• Try to distract yourself from your urge to smoke.
• Talk to someone, go for a walk, or get busy with something else.
• When you first try to quit, change your routine. Use a different route to work.
• Drink tea instead of coffee.
• Eat breakfast in a different place.
• Do something to reduce your stress.
• Take a hot bath, exercise, or read a book.
• Plan something enjoyable to do every day.
• Drink a lot of water and other fluids.

All these important behavioural techniques are free help to quit smoking you can use in your free stop smoking program.

4. Use Quit Smoking Medication

This may be your only expense in your free stop smoking program. If you take into account the money you’re saving by not buying cigarettes or tobacco, you’ll still stop smoking for free. Medications can help you stop smoking and lessen the urge to smoke. Using quit smoking medication will double your chances of success at stopping smoking.

The U.S. Food and Drug Administration (FDA) has approved five stop smoking medications to help you stop smoking:

• Zyban, the pill to stop smoking.
• Nicotine gum, available over-the-counter.
• Nicotine inhaler, available by prescription.
• Nicotine nasal spray, available by prescription.
• Nicotine patch, available by prescription and over-the-counter.

Ask your health care provider for advice and carefully read the information on the package. All of these quit smoking medications will more or less double your chances of stopping smoking for good. Everyone who is trying to stop may benefit from using a stop smoking medication. Talk to your doctor or other health care provider before taking any quit smoking medication.

5. Prepare for Relapses

Most relapses occur within the first 3 months after stopping smoking. Don’t be discouraged if you start smoking again. If you stop for a day, you can stop for longer. Remember, most people try to stop smoking several times before they finally quit. Problem areas to watch for are:

• Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.
• Other Smokers. Being around smoking can make you want to smoke.
• Weight Gain. Many smokers will gain weight when they stop, usually less than 10 pounds. Eat a healthy diet and stay active. Don’t let weight gain distract you from your main goal – to stop smoking.
• Bad Mood or Depression. Seek out alternative ways to improve your mood other than smoking.