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