Nicotine addiction is one of the hardest habits to kick. But there are lots of simple things that you can do to motivate yourself to finally take the big step to quitting and to ease you through this challenging period. View our Quit Tips below!

• To resolve mixed feelings that you may have about quitting, identify pros and cons of smoking and compare to the pros and cons of being smoke free. Make a list on an index card of all the benefits you'll enjoy as a non-smoker and carry it around with you at all times as a reminder and to keep you motivated.

• Develop a contract with your health care provider to quit smoking. Ask about quit medications, which can double or triple your success rate.

• Set your quit date as soon as you are motivated to do so. Mobilize your resources and be fully prepared prior to the quit date.

• Remove all cigarettes, ashtrays, lighters and other smoking items from your home, office, car etc. You want absolutely no triggers within your reach once you quit.

• Make a "smoking diary" to determine when, why and how much you smoke. Additionally, write down what you'll do when you stop smoking. Keep a "non-smoking diary" after quitting.

• When cravings hit, breathe deeply and remember they pass within a few minutes. Sugar-free gum or candy will also help with cravings.

• Change your routines associated with smoking. For example, if you smoked with your morning coffee, drink a different beverage or go to another room and read the paper. If you smoked in the car, keep a water bottle to occupy your free hand.

• Make lists of the following:
  • Non-smoking friends to spend time with and who will support you in your goal to quit. Call them when you have the urge to smoke.
  • Activities you would enjoy that involve smoking, such as going to a non-smoking restaurant or exercising.
  • Triggers for smoking and how you will modify or avoid them. It is best to be prepared and set yourself up for success!

• Think positively and stay focused on your goal to live smoke-free. Even though it sometimes takes a few attempts, remember: YOU CAN DO IT!

Relaxation and Avoidance

As soon as the urge for a cigarette begins to cloud your thoughts, try this simple exercise:

• Sit or stand comfortably, your feet flat on the floor, slightly apart, arms loose.

• Focus your attention and your eyes on a spot in front of you.

• Breathe in slowly and evenly through your nose.

• Hold it for 5 seconds.

• Breathe out slowly and evenly through your nose.

• Do this 10 times.

• Hold your last breath while you count to five.

• Exhale slowly through your pursed lips.

• 5 Days Before Your Quit Date: Tell your friends and family you are planning to quit. Think about your reasons for quitting. Stop buying cigarettes.

• 4 Days Before Your Quit Date: Pay attenton to when and why you smoke. Think of other things to hold in your hand instead of a cigarette. Think of habits or routines to change.

• 3 Days Before Your Quit Date: What will you do with the extra money when you stop buying cigarettes? Think of who to reach out to when you need help.

• 2 Days Before Your Quit Date: Buy the nicotine patch or nicotine gum. See the doctor to get the nicotine inhaler, nasal spray or the non-nicotine pill.

• 1 Day Before Your Quit Date: Put away lighters and ashtrays. Throw away all cigarettes and matches. Clean your clothes to get rid of the smell of cigarette smoke.

For More Tips,  Contact Our Tobacco Educators.

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