Resolve Program to Quit Smoking

• The Health Benefits of Quitting:
• Weighing Choices
• Withdrawal/Physical Symptoms of Quitting
• Dealing with Smoking Urges
• Smoking Cessation Methods
• MY RESOLVE FOR IMMEDIATE CESSATION (Cold-turkey)* MY RESOLVE MODERATION COMMITMENT

Making a decision to stop or cut back on smoking is a great challenge. Maybe you have quit before and have slipped back. Quitting is a very personal experience and the same method does not work for everyone. Hopefully this site will help support your choice. The design of this program is not to preach to you all the harmful effects of smoking, as you probably have heard those time and time again through health classes, family and friends. If learning more about the health effects is of concern, information is available in our office or through various websites that will be listed at the end of this program. The program provides different aspects of smoking and what to expect in the process, along with 20 days of suggestions to help support you with your decision. As you begin the 20 days simply click on the Day to the left.

There are various methods to stop smoking and what method you choose is up to you. This program will focus on quitting on your own. Other methods are outlined in this site but may require supervision by a physician. The program can also be used in conjunction with a medication regimen if chosen. If you are interested in a medical model we suggest that you contact a local physician or we can assist you in contacting a University Health Center Physician.

Memorial Hospital, which is located near campus also offers a quit smoking program. More information about their program can be located on the following website:
www.qualityoflife.org

Assessing My Reasons for Smoking

People smoke for different reasons; psychological reasons, habit, social pressures and/or physical dependence. The questionnaire that follows will help you decide which reasons are important in your smoking. Questionnaire was taken from the following: http://familydoctor.org/online/famdocen/home/common/addictions/tobacco/296.html

Number each question using the following scale:

5=Always

4=Most of the time

3=Once in Awhile

2=Rarely

1=Never

_	A.	I smoke to keep myself from slowing down.
_	B.	Handling a cigarette is part of the enjoyment of smoking it.
_	C.	Smoking is pleasant and relaxing.
_	D.	I light up a cigarette when I feel angry about something.
_	E.	When I am out of cigarettes, it is near-torture until I can get more.
_	F.	I smoke automatically, without even being aware of it.
_	G.	I smoke when people around me are smoking.
_	H.	I smoke to perk myself up.
_	I.	Part of my enjoyment from smoking is preparing to light up.
_	J.	I get pleasure from smoking.
_	K.	When I feel uncomfortable or upset, I light up a cigarette.
_	L.	When I’m not smoking a cigarette, I’m very much aware of the fact.
_	M.	I often light up a cigarette when one is still burning in the ashtray.
_	N.	I smoke cigarettes with friends when I am having a good time.
_	O.	When I smoke, part of the enjoyment is watching the smoke as I exhale.
_	P.	I want a cigarette most often when I am comfortable and relaxed.
_	Q.	I smoke when I am “blue” and want to take my mind off what’s bothering me.
_	R.	I get a real hunger for a cigarette when I haven’t had one in a while.
_	S.	I’ve found a cigarette in my mouth and haven’t remembered it was there.
_	T.	I always smoke when I am out with friends at a party, bar etc.
_	U.	I always smoke cigarettes to get a lift.

How to score yourself:

Step 1: Transfer the number from the quiz to the scorecard that follows by matching up the letters. For example, take the number you wrote for question A on the quiz and enter it on line A of the scorecard.

Step 2: Add each set of 3 scores on the scorecard to get the total for each different category. For example, to find your score on the “Simulation” category, add together the scores for questions A, H, and U.

The score for each category can range from 3 to a 15. A score of 11 or above on any set is high and means that your smoking is probably influenced by that category. A score of 7 or below is low and means that this category is not a primary source of satisfaction to you when you smoke.

SCORECARD

“It stimulates me.” You feel that smoking gives you energy and keeps you going. Think about alternative ways to boost your energy, such as brisk walking or jogging.

__	A
__	H
__	U
__	”Stimulation Total”

“I want something in my hand”. There are a lot of things you can do with your hands without lighting up a cigarette. Try doodling with a pencil, or playing with putty or a fake cigarette.

__	B
__	I
__	O
__	”Handling Total”

“It feels good.” You get a lot of physical pleasure from smoking. Various forms of exercise or other activities can be effective alternatives.

__	C
__	J
__	P
__	”Pleasure/Relaxation Total”

“It’s a crutch.” It can be tough to stop smoking cigarettes if you find them comforting in times of stress, but there are various ways to deal with stress, take a walk, call a friend, etc.

__	D
__	K
__	Q
__	”Crutch/Tension Total”

“I’m hooked.” In addition to having a psychological addiction to smoking, you may also be physically addicted to nicotine. It’s a hard addiction to break, but it can be done. Talk with your doctor about using nicotine replacement therapy (the patch, gum, inhaler or nasal spray) to control your withdrawal symptoms.

__	E
__	L
__	R
__	”Craving/Addiction Total”

“It is a part of my routine.” If cigarettes are merely part of your routine, stopping should be relatively easy. One key to success is being aware of every cigarette you smoke. Keeping a smoking diary is a good way to do this.

__	F
__	M
__	S
__	”Habit Total”

“I am a social smoker.” You smoke when people around you are smoking and when you are offered cigarettes. It is important for you to avoid these situations until you are confident about being a nonsmoker. If you cannot avoid a situation in which others are smoking, remind them that you are a nonsmoker.

__	G
__	N
__	T
__	”Social Smoker Total”

While you may have already known some of the above information, it is helpful to understand or gain insight into your decision to quit. It is perfectly normal to experience some ambivalence and fear when choosing to quit smoking. Listed below are the health benefits to quitting. After exploring the general benefits a chart is available for you to weigh your own pros and cons.

The Health Benefits of Quitting:

For decades the Surgeon General has been reporting that smoking causes lung cancer and other diseases. Now Surgeon General Antonia C.Novello, M.D., has some good news quitting smoking carries major and immediate health benefits for men and women of all ages, even those in older age groups. Benefits apply to healthy people and to those already suffering from smoking-related diseases. According to Dr. Novello: “Smoking cessation represents the single most important step that smokers can take to enhance the length and quality of their lives.”

• People who quit smoking live longer than those who continue to smoke.

• After 15 years off cigarettes, the risk of death for ex-smokers returns to nearly the level of persons who have never smoked.

• Male smokers who quit between ages 35 to 39 add an average of 5 years to their lives. Female quitters in this age group add 3 years. Men and women, who quit at ages 65 to 69, increase their life expectancy by 1 year.

• Quitting smoking decreases the risk of lung cancer, many other cancers, heart disease, stroke, chronic lung diseases, and respiratory illnesses such as emphysema. The risk of lung cancer for ex-smokers drops to as much as one-half that of continuing smokers, after 10 years. The risk continues to decline with additional years of staying smoke-free.

• After 1 year off cigarettes, the excess risk of heart disease caused by smoking is reduced by half. After 15 years of abstinence, the risk is similar to that of persons who have never smoked. In 5 to 15 years, the risk of stroke for ex-smokers returns to the level of those who have never smoked.

• Ex-smokers have better health status than current smokers. Ex-smokers have fewer days of illness, fewer health complaints, better self-reported health status, and reduced rates of bronchitis and pneumonia.

• People with any college education are more likely than those without any college education to both try to quit smoking and to stay off cigarettes for 1 or more years.

There are Unique Benefits for Women who Quit.

• If all women quit smoking during pregnancy, about 5% of deaths among newborn infants could be prevented.

• Women who stop smoking before becoming pregnant or during the first trimester of pregnancy reduce their risk of having a low birth weight baby to that of women who have never smoked.

• It takes female smokers longer to get pregnant than nonsmokers. Women who quit smoking before trying to get pregnant are as likely to get pregnant as women who have never smoked.

Consequences of Quitting

• Nearly 80 percent of those who quit smoking gain weight compared to 56 percent of continuing smokers.

• Short-term consequences of nicotine withdrawal include: anxiety, irritability, frustration, anger, difficulty concentrating and restlessness. Possible long term consequences are urges to smoke and increased appetite.

However…

• The average weight gain after quitting smoking is just 5 pounds and only 3.5 percent of those who quit gain more than 20 pounds after quitting.

• Nicotine withdrawal symptoms peak in the first 1 to 2 days after quitting and subside rapidly during the following weeks. With long-term abstinence, ex-smokers are likely to enjoy favorable psychological changes such as enhanced self-esteem and increased sense of control.

• People who quit smoking are more likely than current smokers to exercise regularly. Exercise may help new quitters to stay off cigarettes and avoid or minimize weight gain.

Helpful Hint:

To help limit the weight gain after quitting:

• Eat a well-balanced diet and avoid the excess calories in sugary and fatty foods

• Satisfy cravings for sweets by eating small pieces of fruit

• Have low calorie foods on hand for nibbling

• Drink 6 glasses of water per day

• Build exercise into your life by walking 30 minutes a day or doing the physical activity of your choice, such as running, cycling, swimming, gardening or walking. If you cannot walk outdoors, try to find a place indoors.

Weighing Choices

Make a list of the reasons why you want to smoke, and why you want to quit. Weigh both sides.

Why I Want to Smoke	Why I Want to Quit
Smoke:	Quit:
Smoke:	Quit:
Smoke:	Quit:
Smoke:	Quit:

Hopefully your list has helped you to make your decision and stick to it. Your “Why I Want to Quit” list can act as a motivator through some of your withdrawal symptoms and cravings. Keep in mind it does get easier.

Quitting Isn’t Always Easy

Most ex-smokers cycle through the quitting process several times before becoming long-term quitters. At least one-third of smokers who stay off cigarettes for 1 or more years may eventually relapse. However, relapse becomes less likely as ex-smokers stay off cigarettes for longer periods of time. If you have tried to quit before and have returned to smoking, you may want to think about situations or symptoms that interrupted the process and make a plan for what seem to be triggers.

Situations or Activities When I am Likely to Smoke

Be prepared with situation that may come up where you are likely to smoke and your plan for how not to smoke.

Situations when I am likely to smoke	Plan
Situation:	Plan:
Situation:	Plan:
Situation:	Plan:

Withdrawl/Physical Symptoms of Quitting

Most people do experience both withdrawal and cravings. Keep in mind this is your body’s sign of recovering. Take it one day at a time and it will pass. The symptoms will be over when the nicotine is out of your body.

Nicotine Wthdrawal Symptom	Length of Time Symptom May Last	Tips for Coping
Dizziness	1-2 days	It will soon pass, or lay down, use a cool cloth on your neck, elevate your feet.
Headache	Varies as nicotine levels drop	Take a relaxing bath; Do not skip meals;Take a pain reliever, Get some rest.
Tiredness	2-4 weeks as your body is not getting the nicotine is is used to, you may also feel more stress	Go to bed earlier than usual:Get some physical exercise.
Coughing, sore throat	Less than 7 days	Drink water. Take cough drops.
Tightness in chest	Less than 7 days	It will soon pass. Try breathing exercises.
Sleeping difficulty	Less than 7 days	Get exercise; Avoid alcohol and caffeine.
Constipation	3-4 weeks	Drink water, Eat extra fiber through fruits, vegetables and cereal. Get exercise.
Hunger	Several weeks	Snack on low-fat, low calorie foods and drinks (gum and candy may help)
Lack of concentration	Several weeks	It will pass; Get exercise. Get more rest.
Craving for cigarettes	Strongest first 2 weeks, off and on thereafter.	Drink water, get exercise, Start a new project. Call a friend.

Source: Adapted from materials from the U.S. Department of Health and Human Services

Dealing with Smoking Urges

To Prevent Urges

• Throw away your smoking paraphernalia. Hide, give away, or throw away lighters, matches, cigarette cases and containers. Don’t forget cigarettes in purses, pockets or drawers (even stale cigarettes can sometimes be tempting).

Avoid Temptation.

• Spend more time in “no smoking” areas.
• Try to avoid people who smoke.
• Do more things in your home and after class that are not connected with smoking.

Change Your Daily Patterns.

• Change morning patterns. (Get up at a different time. Change the order of events like showering, brushing your teeth, walking the dog, eating breakfast, and reading the newspaper. Turn on a different radio station.)
• Change school and work patterns. (Change where you sit in class, where you hang your coat, organizing your desk, opening mail, making calls.)
• Change driving patterns. (Take a new route to class, try a different radio station, and change the radio volume, open or close windows.)
• Change telephone habits. (Stand instead of sitting, hold the phone with your other hand and to your other ear, talk in a different room, walk as you talk, move the phone to a different location.)
• Change study patterns. (Study in libraries, or other non-smoking areas, eat non-fat snacks.)

Avoid Getting Hungry or Tired.

• Get at least your normal amount of sleep.
• Eat three meals a day. (Don’t cut down to one or two meals.) Have a few nutritional snacks throughout the day.

Do Something with Your Hands

• Instead of holding a cigarette, try playing with a paper clip, small ball, pencil and pen.

Stay Busy. Fill Time Formerly Used for Smoking

• Visit a friend who doesn’t smoke.
• Fix something around your dorm, house or apartment.
• Clean your room.
• Start a hobby.
• Take a course that is fun like Latin dance.
• Go to a movie.
• Wrap yourself in a good book.
• Knit or sew.
• Work on a crossword or jigsaw puzzle.
• Play a video game.
• Exercise.
• Study more!

Eight practical tips for managing urges:

1. Leave the scene of an urge. When possible, get away from a situation that triggers an urge. A short walk or change of scene can do wonders. Remember to reduce your temptation before you become overwhelmed.
2. Use deep breathing. Take a deep breath through your mouth. Hold the air in your lungs for five to seven seconds. Breathe out slowly through puckered lips. Repeat until the urge leaves.
3. Put something in your mouth instead of smoking. Try sugarless gum, sugarless candy, diet beverage, fennel seeds, sen-sens, cinnamon sticks, breath spray, toothpicks, pen or pencil, coffee stirrers.
4. Water out urges. Shower or bathe twice daily. Drink a glass of water. Drown the urge and flush toxins out.
5. Get active. Try brisk walking or sports that speed up your breathing and heart rates.
6. Relax. When you’re feeling frustrated worried and anxious, think calming thoughts, use a relaxation CD.
7. Avoid Boredom. You may be used to smoking cigarettes to pass the time. Plan your time to cut down on waiting; do some physical activity: do something to keep your hands busy.
8. End of Meals. You may feel the need for a cigarette at the end of a meal. Leave the table soon a meal ends. Clear the table; wash the dishes; take a walk; move to a different room. Brush your teeth or rinse with mouthwash right away.

Weight-Gain Concerns

Since smoking and eating are often used in place of each other, you may worry about gaining weight. Try chewing sugarless gum, drinking water or tea, chewing on straws or toothpicks, or eating low-calorie healthy snacks.

Social Situations

Social events can be very risky for an ex-smoker. Try to leave parties early or avoid them for the first few weeks after quitting. Drink very little (if of age), or no alcohol, eat or drink something healthy instead of smoking, seek out other nonsmokers and avoid groups of smokers, think hopeful thoughts, review your reasons for quitting and the benefits of quitting.

Managing your Triggers

There are three basic ways to manage your triggers:

• Avoid the situation If you normally have a cigarette with a cup of coffee, try tea or something different.

• Change the situation Visit places that are smoke-free (movie theaters, museums, homes of nonsmokers) instead of going to normal “smoking hang-outs”.

• Substitution (for the cigarette): Try gum, a lollypop, cinnamon stick or carrot sticks.

• Identify situations that will be difficult for you (triggers) and solutions for dealing with them.*

Trigger	Strategy for Coping
Trigger:	Strategy:
Trigger:	Strategy:
Trigger:	Strategy:
Trigger:	Strategy:

Sources: "Helping Hand" February, 1995 (American Cancer Society, Alameda County, CA) & American Council on Science and Health (Hope HEALTHLETTER, Vol. XIV, NO. 1

DEEP BREATH

Learning to breathe deeply is the first step in learning to relax. You will learn to use a deep diaphragmatic breathing technique as an important core relaxation exercise and craving prevention method.

Place one hand just below the rib cage (above the stomach). Take a deep breath. As you inhale, notice the movement of your hand. Did it move in or out? If you breathed properly, your hand moved out.

The deep, full breath begins with the diaphragm moving down and the lowest part of the lungs filling with air; the middle pan fills; then the chest expands, and finally the upper pan of the lungs fill with air.
In breathing for relaxation, breathe through the nose and exhale through your mouth, feeling warm air leave the body.

Inhale through your nose, hold for 10 seconds – - feel the tension in your throat and chest. Exhale through your mouth with a slight sigh; feel the sigh of relief release tension.

The quietest time of breath is between exhalation and inhalation. Learning to feel this stillness can help you relax. As you exhale with a slight sigh, feel all the tension leave your body and melt away. Try to recall this quiet time when feeling stressed.

Smoking Cessation Methods

Cold Turkey
This method involves abruptly quitting.
Example: If an individual were to go “cold turkey” they would smoke what they normally smoke and then not smoke any on the next day.

Tapering
This method involves cutting your cigarettes by a predetermined amount on each day.
Example: On day 1, smoke the usual 20 cigarettes. Each day decrease the number of cigarettes you smoke by 4 until you are no longer smoking.

Postponing
This method involves postponing when you smoke by a minute/s or hour each day.
Example: Instead of having your first cigarette at 6:30 a.m. you have your first cigarette at 8:00 am. when you would normally have your second cigarette(s). You continue to postpone until you are no longer smoking.

Nicotine Fading
This method allows smokers to switch to cigarettes that are lower in tar and nicotine without changing the number of cigarettes smoked. This method is only to be used in conjunction with another method.

Other Ideas to Help Cut Back or Eliminate Tobacco Use

• Don’t allow yourself to smoke inside your home, or at your favorite location. (Some individuals have painted the inside of their homes to get rid of the smoke smell and discoloring, and then told themselves, “I will not smoke in my clean house.”)

• Avoid individuals (temporarily) you normally would smoke with.

• Hide your cigarettes in an inconvenient spot if you are trying to cut back. If trying to quit, get rid of everything (lighters, ashtrays, etc.).

Medication/Nicotine Replacement Therapies

Nicotine replacement therapies are medications that provide nicotine without the other harmful components of cigarette smoke. These therapies help to relieve many of the withdrawal symptoms that occur when a person stops smoking. For many people medication can be the key for getting through the first few weeks and months.

Please consult with your doctor before using any nicotine replacement therapy. Also, be sure to read all directions thoroughly. Next is a chart that briefly outlines replacement therapies.

Comparison of Smoking Cessation Products

Medication	OTC/Rx	Product Name	Cost	Dose	Comments
Nicotine Patches 7,14 or 21mg	otc	Nicoderm CQ generic	~$75/2wk supply, ~$45/2wk supply	21mg for 8wks, then14mg for 2wks, then7mg for 2 wks	Apply only 1 patch at a time. Apply daily to hairless site. Rotate sites—upper arm or hip. Leave on 16-24 hours. Wash hands after application.Don’t cut. Carefully dispose of used patches. Do not smoke or take other nicotine products.
Nicotine Nasal Spray	Rx	Nicotrol Nasal Spray no generic	~$200/month supply	1-2 doses/hr for up to 3 months-(minimum 8 doses/day and maximum 5 doses/hr or 40 doses/day) (1 spray each nostril=1 dose)	May cause local irritation, especially initially. Carefully dispose of used inhalers. Do not smoke or take other nicotine products.
Nicotine Oral Inhaler	Rx	Nicotrol Inhaler no generic	~$200/month supply (may be covered by insurance)	6-16 cartridges/day for up to 3 months	May cause local irritation, especially initially. Carefully dispose of used inhalers. Do not smoke or take other nicotine products.
Nicotine Gum 2 and 4 mg	otc	Nicorette generic	2mg=~$30/week, 4mg= $40/ week, 2mg=$20/week, 4mg= ~$30/week	25cigarettes/ day-chew 2mg, 25cigarettes/ day-chew 4mg,1 pc every 1-2 hr x 8wk,1pc every 2-4 hr x 2wk,1pc every 4-6 hr x 2wk	Chew slowly and park between cheek and gum when tingles, repeat until no longer tingles (30minutes). Do not eat or drink 15 minutes before or during chewing. Carefully dispose of gum. Do not smoke or take other nicotine products.
Nicotine Lozenges	otc	Commit 2mg and 4mg no generic	~$60/mo (both strengths)	1st cigarette of day > 30minutes after awakening—use 2mg, 1st cigarette of day < 30minutes after awakening—use 4mg,1loz every 1-2 hr x 8wk,1loz every 2-4 hr x 2wk,1loz every 4-6 hr x 2wk	Allow lozenge to slowly dissolve over 20-30 minutes—do not chew. Do not eat or drink 15 minutes before or during chewing. Do not smoke or take other nicotine products.
Chantix 1mg Tablets	Rx	no generic	~$120/month(may be covered by insurance)	0.5mg daily x 3 days, 0.5mg twice daily for 4 days, 1mg twice daily for 12 weeks (may consider continuing additional 12 weeks to enhance abstinence likelihood)	Set stop date and begin Chantix 1 week before that date.Take after eating and with glass of water. Blocks pleasurable effects of nicotine. Most common side effects are nausea, insomnia, vivid dreams. Recent reports of suicidal thoughts—use with caution if pre-existing psychological disease.
Bupropion SR 150mg Tablets	Rx	Zyban SR 150mg generic	~$200/mo ~$120/mo (may be covered by insurance)	150mg daily for 3 days,150mg twice daily for 7 to 12 weeks may consider continuing additional 7 to 12 weeks to enhance abstinence likelihood)	Set stop date and begin Zyban 1-2 weeks before that date. Antidepressant with risk of suicide in some adolescents and adults. Same medication as Wellbutrin—do not take concurrently. Risk of seizure—do not take if history of seizures, bulimia or anorexia nervosa. Do not drink alcohol. Use care—may cause drowsiness. Swallow whole.

MY RESOLVE FOR IMMEDIATE CESSATION (Cold-turkey)

I hereby commit to, and accept responsibility for, achieving the goals that I have initialed below. These goals are designed to prepare me to stop smoking. In addition, they show my motivation, confidence and commitment to the quitting process. I understand that a slip can occur and I must not use it as an excuse to return to smoking.

1. I will follow the helpful hints and keep in mind what I am experiencing is normal.
2. I will begin to increase my physical activities.
3. I commit to: ______________________________________________________________________
4. I will make an appointment with the Student Health Services (574-631-7497) or Primary care physician for a physical health examination.
   ______________________________________________________________________
5. I will throw away all of my smoking paraphernalia.
6. I will avoid places where there are temptations to smoke, such as bars and time with friends who smoke.
7. I will drink an extra two glasses of water each day.
8. I will reward myself for accomplishing these goals by:
   ______________________________________________________________________

MY QUIT DATE IS:_________________________________

Signature ______________________________

Today’s date ___________________________

MY RESOLVE MODERATION COMMITMENT

I hereby commit to, and accept responsibility for, achieving the goals that I have initialed below. In addition, they demonstrate my motivation, confidence and commitment to the quitting process. I understand that a slip does not give me permission to return to my old pattern of smoking.

1. I will throw away all of my smoking paraphernalia.
2. I will not smoke in my home, any smoking must take place_________________
3. I will spend as much time as possible in areas where smoking is prohibited.
4. I will avoid places where there are temptations to smoke, such as bars and time with friends who smoke.
5. I will not meet a friend to smoke.
6. I will drink an extra two glasses of water each day.
7. I will smoke my cigarettes only 3/4 of the way.
8. I will not inhale as deeply as I usually do.
9. I will change my brand of cigarettes to an even lower tar and nicotine brand. From ________________ to _________________
10. I will keep a daily record of my smoking.
11. I will reduce my smoking from _ cigarettes per day to _ cigarettes per day.
12. I will begin or increase my physical activities to __________________ times per week.
13. I will make an appointment with the Student Health Service (574- 631-7497) or primary care physician for a physical health examination, and explore medical options to aid my moderation.
14. I will make an appointment with the university nutritionist or local nutritionist.
15. I will reward myself for accomplishing these goals by: _____________________________________________________________________

MY QUIT SMOKING DATE IS: ____________________________

Signature:______________________ Date:__________________

Smoking Log for Modification

Week 1

Day	Number Smoked	Comments
Sun	#	Comments:
Mon	#	Comments:
Tues	#	Comments:
Wed	#	Comments:
Thurs	#	Comments:
Fri	#	Comments:
Sat	#	Comments:

Week 2

Day	Number Smoked	Comments
Sun	#	Comments:
Mon	#	Comments:
Tues	#	Comments:
Wed	#	Comments:
Thurs	#	Comments:
Fri	#	Comments:
Sat	#	Comments:

Week 3

Day	Number Smoked	Comments
Sun	#	Comments:
Mon	#	Comments:
Tues	#	Comments:
Wed	#	Comments:
Thurs	#	Comments:
Fri	#	Comments:
Sat	#	Comments:

Week 4

Day	Number Smoked	Comments
Sun	#	Comments:
Mon	#	Comments:
Tues	#	Comments:
Wed	#	Comments:
Thurs	#	Comments:
Fri	#	Comments:
Sat	#	Comments:

Internet Sites

The internet can be a valuable resource as you make the decision to stop smoking. There are information and chat sites available to offer support. The following are some web site addresses that you may want to check out:

www.lungusa.org/site/pp.asp?c=dvLUK9O0E&b=33484

www.smokefree.gov

http://www.cdc.gov/tobacco/quit_smoking/index.htm

http:whyquit.com/

www.phillipmorrisusa.com

www.ffsonline.org (freedom from smoking)

www.nicotine-anonymous.org/

http://www.cancer.org/docroot/PED/content/PED_10_13X_Guide_for_Quitting_Smoking.asp

http://familydoctor.org/online/famdocen/home/common/addictions/tobacco/161.html

Running a search with the key words: quit smoking and smoking cessation will bring up many more sites to explore.

Acknowledgements

This booklet is intended as a general guide. Every effort has been made to ensure the accuracy of the medical and legal information included. The reader, however, should consult qualified professionals for answers to specific questions and should be aware that parts of the information may become inaccurate in light of new research and periodic changes in the law. The publication of this booklet has been developed by the Office of Alcohol and Drug Education and with permission portions of this booklet were taken from the University of Pittsburgh Student Health Service’s Q.U.I.T. Program and the American Cancer Society’s Fresh Start Program. If you have any questions concerning the Resolve Program, please contact:

Office of Alcohol and Drug Education
204 Saint Liam Hall
University of Notre Dame
Phone: (574) 631-7970
Fax: (574) 631-4299
Email: ND.aldrug.l@nd.edu

Office of Student Affairs