Quitting Tips

· Set a date for quitting (pick a date you know there will be less stress). If possible, have a friend quit smoking with you.

· Be alert to when and why you smoke. Try to recognize your pattern of smoking, such as drinking your morning cup of coffee or driving a car.

· Change your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when smoking. Think about how you feel when you smoke. Look at yourself in the mirror while you smoke.

· Smoke only in certain places, such as outdoors.

· When you want a cigarette, wait a few minutes before you light up. Try to distract your mind, do something else; you might chew gum or drink a glass of water. Whether or not you smoke, the craving will fade away.

· Buy one pack of cigarette at a time. Switch to a brand of cigarettes you don't like.

On the Day You Quit

· Get rid of all your cigarettes. Put away your ashtrays. Occupy yourself with household chores.

· Change your morning routine. When you eat breakfast, don’t sit in the same place at the kitchen table.

· When you get the urge to smoke, take a deep breath or go for a walk and or do an exercise instead.

· Carry other things to put in your mouth, such as chewing gum, hard candy, or cinnamon sticks.

· Reward yourself at the end of the day for not smoking by treating yourself with a special meal you haven't had in a while.

· Increase your physical activity. Take walks, ride a bike, use stairs instead of elevators

· Think about the positive things that will happen after you quit smoking, such as how much you like yourself as a non-smoker, health benefits for you and your family, and the example your set for others around you.

· Eat regular low fat meals. Feeling hungry is sometimes mistaken for the desire to smoke. Eat lots of fresh fruits and vegetables. Drink a lot of water and get plenty of rest.

· Start a money jar with the money you save by not buying cigarettes. Use the money to buy something you like as a reward.

· Let others know that you have quit smoking most people will support you.

· Take one day at the time.

· If you slip and smoke, don’t feel disappointed. Many former smokers tried to stop several times before they finally succeeded. Quit again and keep it up.

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