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1. Commit to a quit date within the next 2 weeks
2. Have you quit in the past? What happened when you quit? What
helped you and what should you avoid?
3. What are the risks or challenges you face if you quit and how
can you deal with them?
4. Give up alcohol for 3 months or cut back (1/2 of all people who
relapse have alcohol in their system.
5. If others in your household smoke, quit together. If this is
not possible, ask that they not smoke in front of you.
Keep enclosed areas smoke free.
6. Discuss options for quitting with your physician and consider
participation in a tobacco intervention program.
* Make a list of reasons for quitting
* Think positive
- Believe you can!
* Inform others you are quitting
- Visualize yourself as a non-smoker
* Use relaxation techniques
- Breathe deeply and slowly
- Close your eyes
- Imagine yourself in your favorite place
* Substitute items
- Chew gum
- Suck on hard candy
- Chew on straws or toothpicks
- Eat lowfat snacks
- Drink water
* Keep busy
- Start a hobby or craft
- Write Cards or letters
- Read books
- Exercise regularly
* Reward yourself each day you don’t smoke.
* Wait it out...remember that even the most intense craving lasts
only 5-10 minutes.
* Have a plan for how you will deal with unexpected urges. (Take
a walk, make a call!)
* Stop and think! Put your plan in action.
* Reward yourself for milestones accomplished: 1 day, 1 week, 2
weeks, 1 month, etc.
* Go to places where you cannot smoke – stay away from places
where you used to smoke.
* Think about the money you saved!
* Think of quitting as an act of love for those you care about and
for yourself!
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