Resources to help you on your journey

Learning to Quit

Start reading the first three chapters of Learning to Quit: How to Stop Smoking and Live Free of Nicotine Addiction for free.

My Quit Plan

Strategy trumps willpower! Use this template to create your personalized quit smoking plan. (PDF)

Commit to Quit Agreement

Simple contract to confirm your commitment to quitting cigarettes. (PDF)

The 5Ds

Strategies to to help you deal with smoking urges and nicotine withdrawal. (PDF)

Tips for the Day you Quit Smoking

Helpful things you can do to improve your likelihood of success for quitting for good. (PDF)

Breathing Exercises

A detailed guide to breathing techniques to help you deal with smoking urges and withdrawal symptoms. (PDF)

Fagerstrom Nicotine Dependence Test

This quick tests helps you determine the level of your dependence on nicotine and the strength of your addiction. (PDF)

Audio: Words That Motivate You to Quit ~ “have to” vs “want to”

In this guided exercise, author Suzanne Harris guides you through a simple exercise to improve your mindset with words that motivate you to quit. (Audio)

Audio: Quit Smoking, You’re Worth It

Author Suzanne Harris guides you through a simple exercise to improve your mindset regarding quitting smoking. (Audio)

Audio: How to be Supportive

Author Suzanne Harris guides you through a simple exercise to improve your mindset regarding quitting smoking. (Audio)

Audio: Fearless and Smoke Free

Author Suzanne Harris guides you through a simple exercise to improve your mindset regarding quitting smoking. (Audio)

Audio: Inhaling Nicotine is Addictive

Author Suzanne Harris guides you through a simple exercise to improve your mindset regarding quitting smoking. (Audio)

Fontana Tobacco Treatment Center

Get real-life support for your quit smoking journey. These classes and groups use and inform the philosophy behind Learning to Quit.

California Smokers’ Helpline

Online, phone, and print material support to help you quit smoking.

Truth Initiative

Tobacco news and resources for youth and young adults.

National Cancer Institute 

Clearing the Air-Quit Smoking Today.

The Pennsylvania FREE Quit Line

A telephonic health coaching service available by calling       1-800-Quit-NOW

Tobacco-Free Allegheny 

Group and individual support available by calling 412-322-TFA1 ext.8321

National Poison Center

A National hotline that connects you with a local center -available 24/7, 365 days a year, at 1-800-222-1222