How to Quit

If you want to quit, try some of these tips:

• Set a “quit date.” Tell your family and friends you are going to quit so they can support you.
• Throw away all tobacco products, lighters, and ashtrays, including the one in your car.
• Know when you will crave tobacco. A craving will last only about 3 to 5 minutes. Write down things you can do during those times. For instance, you might walk the dog, ride a bike, brush your teeth, call a friend, read, take deep breaths to relax, watch TV. Know that the urge to smoke, dip or chew will pass.
• Think of other things you can do with your hands besides smoke.
• Carry things to put in your mouth such as sugar-free gum or candy, a toothpick, sunflower seeds, raisins, etc.
• The first few days after you quit, don’t hang around people who smoke or use tobacco. Avoid places where you used to smoke or want a chew or dip.
• Ask others not to smoke, chew or dip around you or leave tobacco products where you can find them.
• If your family smokes, have at least one room in the house that is a non-smoking room.
• Take quitting one day at a time. Pat yourself on your back or reward yourself for getting through the day without using any tobacco.
• Try to relax. Take ten deep breaths every hour. Pretend you are at a relaxing place like the beach or the mountains.
• Watch a stress management video or listen to a stress management tape.
• Distract yourself. Watch TV, read, and do cross word puzzles, needlework or other hobbies.
• Picture yourself as a nonsmoker. If you cannot see yourself as a nonsmoker, picture someone you admire quitting smoking. Imagine how he/she would deal with not smoking at this time. Then put yourself in his/her place.
• Ask your doctor about nicotine replacement! Talk to your doctor before taking nicotine replacements, especially if you are pregnant, or have heart or blood vessel problems.

Get help if you need it.