Tobacco Cessation

If you have ever tried to quite smoking or chewing, you know how hard it can be. It is hard because nicotine is a very addictive drug. Usually people make two or three tries, or more, before finally being able to quit. Each time you try to quit, you can learn about what helps and what hurts. Quitting takes hard work and a lot of effort. We at the Big Horn County Public Health Department can help. Stop in or call us at 665-8720.

Studies have shown that there are five steps which will help you quit for good.

  • .Get ready.
  1. Set a quit date.
  2. Change your environment, getting rid of all cigarettes, chew, and ashtrays.
  3. Make a new rule – that nobody can smoke or chew in your home.
  4. Remember your previous attempts to quit: what worked and what didn’t
  • Get support and encouragement.
  1. Ask your family and friends to help you and to not smoke or chew around you.
  2. Find a supportive health care provider.
  3. Get counseling.


  • Learn new skills and behaviors
  1. Distract yourself from using tobacco. Talk to someone or get busy.
  2. Change your routine. Eat in a different place. Take breaks at different times.
  3. Reduce stress with exercise, reading or a hot bath.
  4. Do something fun every day. Plan it first, or it won’t happen.
  5. Drink lots of water.


  • Get medication and use it correctly.
  1. Ask your health care provider for advice.


  • Be prepared for relapse and difficult situations.
  1. Avoid drinking alcohol. Drinking lowers your chances of success.
  2. Being around others who smoke can make you want to smoke.
  3. You may gain some weight when you quit smoking. Stay active and eat right.
  4. If you blow it, don’t condemn yourself. Try again.