Banner Health Services  

Tips for Quitting

happy woman  

Quitting smoking can be one of the most difficult health challenges to face. Here are ideas on how to kick the habit:

Before you quit

  • Select a date to quit and stick to it!
  • Tell everyone you are going to quit.
  • Postpone your first tobacco use of the day by one hour each day.
  • Don't carry tobacco with you; make it inconvenient to use.
  • Create a "survival pack." Possible contents: sugarless gum, hard candy, cinnamon sticks, toothpicks, straws, pretzels, fruit, sunflower seeds, vegetable sticks, aspirin for headaches, tissues for sweaty palms, list of reasons you are quitting and a picture of those you love.

On the day you quit

  • Throw away all tobacco, ashtrays, lighter and spittoons.
  • Keep very busy.
  • Go places you can't smoke or chew (mall, movies, etc.).
  • Surround yourself with non-tobacco using people.
  • Clean your clothes to rid them of tobacco odor.

Handling your urges

  • Remember, urges last only two to three minutes.
  • Light an incense candle instead.
  • Exercise or go for a walk.
  • Keep your hands busy (do a puzzle, write a letter).
  • Take a shower.
  • Call a friend or family member for support.
  • Check out the resouces in your state to help you quit

Remember the four "Ds:"

  • Delay (2-3 minutes).
  • Drink a glass of water.
  • Deep breathing.
  • Distraction.

For your successful tobacco-free life

  • Celebrate your success; treat yourself to something nice with the money you would have spent on tobacco.
  • Ask a friend or spouse to quit with you or get a buddy to support you.
  • Don't think in terms of never using tobacco again - take it one day at a time.
  • Find ways to handle trigger times and places (drinking coffee, driving, after meals).
  • Brush your teeth or use mouthwash after meals.
  • Avoid caffeine and alcohol
Follow Us:  
Facebook IconPinterestTwitter IconYouTube Icon
 
 
 
Jump to top links