QUIT SMOKING 4

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QUIT SMOKING
QUIT SMOKING 2
QUIT SMOKING 3
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HERE ARE SOME TIPS TO QUIT SMOKING



Today’s the day you start your smoke-free life!
Remind your family and friends that today is your
quit date. Ask them to support you during the first
few days and weeks. They can help you through
the rough spots.
Here are more tips to help you get through this
very important day.
Keep busy
• Keep very busy today. Go to a movie. Exercise.
Take long walks. Go bike riding.
• Spend as much free time as you can where
smoking isn’t allowed. Some good places are
malls, libraries, museums, theaters, department
stores, and places of worship.
• Do you miss having a cigarette in your hand?
Hold something else. Try a pencil, a paper clip,
a marble, or a water bottle.
• Do you miss having something in your mouth?
Try toothpicks, cinnamon sticks, lollipops, hard
candy, sugarfree gum, or carrot sticks.
• Drink a lot of water and fruit juice. Avoid
drinks like wine and beer. They can trigger you
to smoke.

Stay away from what tempts you
• Instead of smoking after meals, get up from the
table. Brush your teeth or go for a walk.
• If you always smoke while driving, try something
new: Listen to a new radio station or your favorite
music. Take a different route. Or take the train or
bus for a while, if you can.
• Stay away from things that you connect with
smoking. Do it today and for the next few weeks.
These may include:
– Watching your favorite TV show
– Sitting in your favorite chair
– Having a drink before dinner
• Do things and go places where smoking is not
allowed. Keep this up until you’re sure that you
can stay smoke-free.
• Remember, most people don’t smoke. Try to be
near non-smokers if you must be somewhere
you’ll be tempted to smoke, for example at a
party or in a bar.

Plan to reward yourself
• You will save money by becoming smoke-free.
Is there something you’d like to buy for
yourself or someone else? Make a list. Figure
out what these things cost. Then start putting
aside “cigarette money” to buy some of them.
• Buy yourself something special today to celebrate.
See a movie. Buy a CD you’ve been wanting.
Or buy some other treat. Be careful with food
treats. You need less food when you don’t smoke.
This is true no matter how much you want to
put something in your mouth.
When you really crave a cigarette
Remember: The urge to smoke usually lasts only
three to five minutes. Try to wait it out. Or look
at the plan you made last week. (See page 22.)
You wrote down steps to take at a time like this.
Try them! You can also try these tips:
• Keep other things around instead of cigarettes.
Try carrots, pickles, sunflower seeds, apples,
celery, raisins, or sugarfree gum.
• Wash your hands or the dishes when you want
a cigarette very badly. Or take a shower.
• Learn to relax quickly by taking deep breaths.
Take 10 slow, deep breaths and hold the last one.
Then breathe out slowly. Relax all of your muscles.
Picture a soothing, pleasant scene. Just get
away from it all for a moment. Think only about
that peaceful image and nothing else.
• Light incense or a candle instead of a cigarette.
• Where you are and what is going on can make
you crave a cigarette. A change of scene can
really help. Go outside, or go to a different room.
You can also try changing what you are doing.
• No matter what, don’t think, “Just one won’t
hurt.” It will hurt. It will undo your work so far.
• Remember: Trying something to beat the urge is
always better than trying nothing.
Remember the instant rewards of quitting
Your body begins to heal within 20 minutes after
your last cigarette. The poison gas and nicotine
start to leave your body. Your pulse rate goes back
to normal. The oxygen in your blood rises to a
normal level.
Within a few days you may notice other things:
• Your senses of taste and smell are better.
• You can breathe easier.
• Your “smoker’s hack” starts to go away.
(You may keep coughing for a while, though.)

The nicotine leaves your body within three days.
Your body starts to repair itself. At first, you may feel
worse instead of better. Withdrawal feelings can be
hard. But they are a sign that your body is healing.
(See “Withdrawal: How You May Feel When You
Quit” on page 14.)
Find new things to do
Starting today you may want to create some
new habits.
Here are some things you might try:
• Swimming, jogging, playing tennis, bike riding,
or shooting baskets. It’s hard to smoke and do
these things at the same time. How about walking
your dog?
• Keep your hands busy. Do crossword puzzles or
needlework. Paint. Do woodworking, gardening,
or household chores. You can also write a letter
or paint your nails.
• Enjoy having a clean tasting mouth. Brush your
teeth often and use mouthwash.
• Take a stretch when you’re tempted to reach for
a cigarette.
Set aside time for the activities that satisfy you and
mean the most to you. There are natural breaks
even during a busy day. After dinner, first thing in
the morning, or just before bed are good examples.
You’ll also need plenty of rest while you get used
to your smoke-free lifestyle.

If you do slip up
Don’t be discouraged if you slip up and smoke one
or two cigarettes. It’s not a lost cause. One cigarette
is better than an entire pack. But that doesn’t mean
you can safely smoke every now and then…
no matter how long ago you quit. One cigarette may
seem harmless, but it can quickly lead back to one
or two packs a day.
Many ex-smokers had to try stopping many times
before they finally succeeded. When people slip up,
it’s usually within the first three months after
quitting. Here’s what you can do if this happens:
• Understand that you’ve had a slip. You’ve
had a small setback. This doesn’t make you a
smoker again.
• Don’t be too hard on yourself. One slip up doesn’t
make you a failure. It doesn’t mean you can’t
quit for good.
• Don’t be too easy on yourself either. If you slip
up, don’t say, “Well, I’ve blown it. I might as well
smoke the rest of this pack.” It’s important to
get back on the non-smoking track right away.
Remember, your goal is no cigarettes — not even
one puff.
• Feel good about all the time you went without
smoking. Try to learn how to make your coping
skills better.
• Find the trigger. Exactly what was it that made
you smoke? Be aware of that trigger. Decide
now how you will cope with it when it comes
up again.
• Learn from your experience. What has helped
you the most to keep from smoking? Make sure
to do that on your next try.
• Are you using a medicine to help you quit? Don’t
stop using your medicine after only one or two
cigarettes. Stay with it. It will help you get back
on track.
• Know and use the tips in this booklet. People
with even one coping skill are more likely to stay
non-smokers than those who don’t know any.
START to stop again!
• See your doctor or another health professional.
He or she can help motivate you to quit smoking.

A note about gaining weight
Your body uses food more slowly when you first stop
smoking. You may eat more when you quit too.
There is a good chance you will gain weight. But not
everyone does.
Are you worried about gaining weight? Think
about this: What you get from quitting far outweighs
the drawbacks of adding a few pounds. You’d have
to gain a lot of weight to offset the health rewards
of quitting.

also read
QUIT SMOKING
QUIT SMOKING 2
QUIT SMOKING 3
NICOTINE ADDICTION TEST

SOME PRACTICAL TIPS TO QUIT SMOKING