Web Content Viewer (JSR 286)


Let's Be Tobacco Free

Positive things to tell yourself:
“I’m getting healthier.”
“I’m changing for the better.”
“I’m feeling better.”
“I’m confident in myself.”

The Benefits of Quitting Tobacco

  • Overall health improves
  • Food tastes better
  • Sense of smell improves
  • Saves money
  • Helps you feel better about yourself
  • Your home, car and breath smell better
  • Sets a good example for kids
  • Stops you from worrying about quitting
  • Babies and children are healthier
  • Others are not exposed to smoke
  • You feel better physically
  • Sports performances improve

Assessing Nicotine Dependence
The more dependent you are on Nicotine, the greater difficulty you may have in quitting.

How do I know how dependent I am?
1. How soon after you wake up do you smoke your first cigarette?




Within 5 minutes



6-30 minutes



6-30 31-60 minutes



6-30 After 60 minutes




2. On average, how many cigarettes do you smoke per day?




10 or less cigarettes



11-20 cigarettes



21-30 cigarettes



31 or more cigarettes




Nicotine Dependence Level – Total Score


Total Score


Very Low












Very High




Common Triggers and How You Can Cope with Them


Coping Techniques

Being around others who smoke

Go to places where smoking isn’t allowed. Tell friends who smoke that you are trying to quit.


Feeling bored

Find new ways to occupy your time. Keep a book, crossword puzzles, letter writing materials and newspapers handy. Do stretching exercises, go for a walk, start a hobby, or call a friend. Remember that smoking is not an option.


Drinking alcohol

Avoid drinking alcoholic beverages while you are trying to quit.


Feeling hungry

Have a healthy snack or drink some water. Exercise can also help.


Drinking coffee

Switch to tea, or hold your cup with the hand you used to hold your cigarette in.


Talking on the phone

Put something else in your hand, such as a pen. Doodle on scratch paper.


Watching TV

Don’t sit in your usual chair. Keep popcorn or low-fat, healthy snacks on hand.


Finishing a meal

Brush your teeth right after eating. Take a walk.


Feeling nervous, stressed, or anxious

Try relaxation techniques (deep breathing, visualization, muscle relaxation, listen to music, take a bath, light stretches)


Waking up in the morning

Take a shower, eat breakfast or brush your teeth as soon as you wake up. Change your usual routine. Exercise can help, too.


Driving to and from work

Play your favorite music or sing with the radio. Take a different route. Carpool with a non-smoker. Take public transportation, if possible.



Cigarette Substitutes
A 1 ½ pack per day smoker spends nearly 2 ½ hours per day lighting, tamping the pack, and handling cigarettes. After quitting cigarettes, feelings of restlessness, fidgeting, and a sense that something is missing can be relieved in part by cigarette substitutes.

Those trying to quit smoking should have available: 
• Ice chips • Popcorn • Sunflower seeds • Straws • Hard candy • Toothpicks • Coffee stirs
• Juices • Carrot/celery sticks • Sugar-free gum/candy

Nicotine-Replacement Medications
Talk to your physician. They can recommend the best nicotine-replacement medication for you. Commonly used ones include:

Over the Counter:

1. Nicotine Patches
   • Nicotrol (15 mg)
   Initial: 1 patch/16 hours)
   MAX: 1 patch/16 hours)
   Treatment duration: 8 weeks)
   • Nicoderm CQ (21 mg, 14 mg, 7 mg)
   Initial: 1 patch/24 hours
   MAX: 1 patch/24 hours
   Treatment duration: 8 weeks

2. Nicotine Lozenges
   • Commit 2 mg (> 30 min)
   • Commit 4 mg (< 30 min)
   Initial: 1 lozenge/1-2 hours
   MAX: 5 lozenges/6 hours
   20 lozenges/24 hours
   Treatment duration: 12 weeks

3. Nicotine Gum
   • Nicorette 2 mg
   • Nicorette 4 mg
    Initial: 1 piece every 1-2 hours
    MAX: 24 pieces/24 hours
   20Treatment duration: 8-12 weeks


1. Nasal Spray
   • Nicotrol NS 10 mg/ml
   Initial: 1-2 doses/hr
   MAX: 5 doses/hr or 40 doses/day
   Treatment duration: 3-6 months weeks

2. Nicotine Inhaler
   • Nicotrol Inhaler 10 mg/cartridge
   Initial: 6-16 cartridge a day
   MAX: 16 cartridges/day
   Treatment duration: 3-6 months

3. Non-Nicotine Medication (Bupropion HCL SR)
   • Zyban 150 mg tablets/hr
   Initial: Start 1-2 weeks before quit date. /hr
   150 mg/day (day 1-3), 300 mg/day (day 4+)/hr
   MAX: 300 mg/day Treatment duration: 7-12 weeks

Quitting is Hard.
Now Getting Help is Easy.

Don’t let anyone tell you it’s easy. Quitting smoking or using tobacco can be tough. Sometimes you have to try more than once to quit for good. But quitting is the most important thing you can do for your health and those around you.

If you want to Call It Quits, we’re here to support you.

The Hawaii Tobacco Quitline is a free local service for anyone who lives in Hawaii who wants to quit smoking or using tobacco. When you call, we’ll work with you to find the best support so you can quit – whether it’s Call It Quits, a local community class or a program offered by your health plan.It’s free, confidential, simple.

1-800-QUIT-NOW (784-8669)

Ready to Call It Quits?
Here’s How it Works.


Call 1-800-QUIT-NOW (784-8669). Your call will be answered by a friendly Quit Coach who’ll make sure you get the support you need. 

If Call It Quits is the right program for you, your Quit Coach will talk story with you to find out what’s worked for you in the past and what hasn’t. 

Your Quit Coach will work with you to create a quit plan just for you. Yours may include free nicotine replacement therapy (like the patch or gum) to help you quit and stay quit. 

If you’re ready to quit, your coach will work with you to set up follow up calls to make sure you have all the support you need. You can also call in as many times as you like. Plus, you’ll get helpful materials to keep you on track between calls.

Personalize Your Plan

When an urge to smoke hits:
• Change your environment
• Do deep relaxation breathing
• Get a drink of water
• Call someone
• Get involved with a favorite hobby
• Do some stretching exercises
• Take a shower or floss and brush your teeth
• Tell yourself “I’m not going to smoke” 

Community Resources
American Cancer Society
2370 Nuuanu Avenue • Honolulu, HI 96817
Phone: (808) 595-7500

American Lung Association
680 Iwilei Road, Suite 575 • Honolulu, HI 96817
Phone: (808) 537-5966

National Cancer Institute
Office of Communications and Education
6116 Executive Boulevard, Suite 300 • Bethesda, MD 20892
Phone: 1(800) 4-CANCER • 1(800) 422-6237

National Heart Lung Blood Institute
Smoking Education Program
Bldg. 31, Rm. 5A52 • 31 Center Drive MSC 2486 • Bethesda, MD 20892
Phone (301) 592-8573