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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
  • 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
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