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The FOUR Steps to Quitting > Step 1

Step 1

Get Ready for your quit date.

1) Pick a quit date.
Pick a day without a lot of stress

2) Write your quit date on the calendar.
This makes quitting more real and helps you plan

3) Start healthy habits.
Start a new physical activity 3X a week;
Stock the house with healthy snacks;
Tell other people to stop smoking in your house or car

The FOUR Steps to Quitting > Step 2

Step 2

Decide about medicines.

Quitting tobacco is hard. The good news is that there are medicines available today to help make your quit more effective. Talk to your Quit Coach™ about the pros and cons of medication like the nicotine patch, the nicotine lozenge, nicotine gum, nicotine inhaler, nasal sprays, and Buproprion SR.

The FOUR Steps to Quitting > Step 3

Step 3

Learn coping skills.

Breaking the cycle of addiction is tough. You have to cope with physical, psychological, and emotional challenges. Our coaches can help you develop skills to cope with these triggers.

Developing coping skills can make the difference between maintaining your quit or relapsing.

The FOUR Steps to Quitting > Step 4

Step 4

Choose your allies.

Allies are people who can help you quit. They can be anyone you like and trust, such as family members, friends or roommates. Allies can help you by listening when you want to talk, cheering you on, or even just calling to see how you're doing.

Step 1

Get ready for your quit date.

It's all about preparing yourself for the psychological impact of the change. We'll show you how to prepare, how to do a practice quit and how to build a checklist for your quit.
Step 2

Decide about medicines.

Should you use medication to help you quit? Is Buproprion SP or a nicotine inhaler better? What are the pros and cons of each medication?
Step 3

Learn coping skills.

Fighting your addiction means learning to cope with the cravings. You will need to deal with all three sides of the addiction triangle: physical, emotional, and behavioral.
Step 4

Choose your allies.

Choose allies to help you during your quit is very important. Think about those who can best support you during this time.
Call 1

Set your quit date

We want to get information about you so our counselers can understand your history and best help you choose the right path to quitting. By the end of this call, you will have set your quit date.
Call 2

On your quit date

During this call, your coach will discuss relapse prevention and coping strategies.
This call takes place within 5 days of your quit date.
Call 3

Follow up on progress

Tell us how you've been doing so far. We'll help you adjust your daily routines.
This call takes place 7-10 days after call 2.
Call 4

Final check-in

Your quit coach will discuss long term strategies for maintaining your quit.
This call takes place 3-5 weeks after call 1.