Tips for Quitting

Quitting smoking can be a difficult but very rewarding decision for you and your friends or family. To help you begin living your life smoke-free, review the following tips for success.

1. Think about your reasons for quitting. Write them down and carry them with you. You can read them every day or when the going gets tough.
   
2. Choose a good time to quit and set a quit date. Stick with it. Sign a contract. Announce it to family and friends who support your decision.
   
3. Think about when and why you use tobacco. Do you use tobacco for a pick-me up? When you are bored? When you are angry, upset, worried? When you are driving your car? When you are with others who are using tobacco?
   
   A couple of weeks before your quit date, wrap your cigarette pack with paper, pencil and rubber band. When you smoke write down the time of day, how you feel, and how important that cigarette is to you. This can help you identify your reasons for smoking.
   
4. Have a plan before you quit. If you use tobacco for a pick-me-up, plan to exercise or take a walk instead. When you're bored, plan to call a friend, listen to music, go for a walk, play with your pet, JUST GET BUSY! When you're upset, angry, or worried, call a friend, write it down, or talk to someone you trust.
   
5. Think good thoughts. "I will do this." "I'm worth it." "I'm in control." "I'm proud of myself."
   
6. What if you smoke after quitting? This does not mean you're a smoker again- do something now to get back on track. Don't punish yourself- think about why you smoked and decide what to do the next time it comes up. You're still a non-smoker.  

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