Tips for Quitting
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 resources in your state to help you quit
Remember the Four "Ds:"
- Delay (2-3 minutes).
- Drink a glass of water.
- Deep breathing.
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