Mariposa, CA. - Quitting smoking can be overwhelming. Breaking it down into smaller parts can make it more manageable. Counselors from the California Smokers' Helpline, also known as 1-800-NO-BUTTS, share their top 10 tips to quit for good. *(See video below)

1. Find a Reason to Quit
Maybe you want to breathe easier, be around longer for your family, or save money. Whatever really gets you motivated, write it down. A strong reason can get you started. And it will help you stay on track when you're tempted to smoke.

2. Make a Plan
Think about what triggers you to smoke. Maybe it's stress, being around smokers, alcohol, or something else. Plan to get through these times without smoking. Keep your hands busy and your mind off off cigarettes.

3. Call 1-800-NO-BUTTS
People who call the Helpline are twice as likely to quit for good. A trained counselor will help you make a personal plan and offer support along the way. It's free, and it works!

4. Get Support
Research shows that support while quitting can really help. Talk with your family and friends about your plan to quit. Let them know what they can do to help.

5. Use a Quitting Aid
Quitting aids, like nicotine patches and gum, and other FDA-approved medications are helpful. They can cut withdrawal symptoms and increase your chance of quitting for good. Your health plan or Medi-Cal benefits may cover these products. Talk with your doctor about which quitting aids are right for you.

6. Make your Home and Car Smoke-Free
Having smoke-free areas can help you stop smoking and your friends and family will enjoy cleaner air and a longer, happier life - with you still in it!

7. Set a Quit Date
Choose a date when you will quit. This shows you're serious. And you're more likely to give it a try.

8. Quit on Your Quit Date
Sounds obvious, right? But what good is a quit date unless you actually try to quit smoking. Planning is good, but doing is better.

9. Picture Being a Nonsmoker
After you quit, you have a choice to make. Are you a smoker who's just not smoking for now or are you a nonsmoker? For nonsmokers, smoking is not an option in any situation.

10. Keep Trying
Most people try several times before they quit for good. Slips don't have to turn into relapses, but if they do, remember... each time brings you closer to your goal.

The California Smokers' Hotline is a free service for people who want to quit smoking.

We offer one-on-one telephone counseling, referral to local programs, and self-help materials.

Telephone counseling has been shown to double a smoker's chance of quitting successfully.

We also offer texting and chat services available on our website and at NOBUTTS.org.

If you're ready to quit smoking or you quit already and want to stay that way, call 1-800-NO-BUTTS.

It works, it's free, and we're here to help!

Paid for by: Mariposa County Health Department
Tobacco Education Program