Ready to Quit - Think About your Plan

Have You Stopped To Think Where You Are In The Process Of Quitting Tobacco?

  • Have you ever seriously thought about quitting?
  • Is this your first real attempt?
  • Have you thought about quitting a lot and are not sure where to start?
  • Or, have you made several real attempts and need to think about what you've learned from your experience?

Quit Tips

  • Plan something enjoyable to do every day that does not include tobacco
  • Watch people around you who don't use tobacco
  • Ask yourself, "Do I really want this cigarette right now?"
  • Wash the clothes you regularly wear
  • Clean out your car
  • Give away all your ash trays
  • Make a commitment to having a home tobacco-free

Know You Can Do It

All habits, good or bad, are learned. Breaking any habit is hard, especially when it is connected to an addiction of nocotine.

1. Find Your Triggers

Pay attention to your smoking pattern. Start writing down each time you smoke.
Think about:

  • Where you were
  • What time it was
  • What you were doing
  • Who was around you

2. Break The Habit

For each trigger, try to come up with an alternative activity. For example, if you feel the urge to smoke, do the following quickly:

STOP:

Say STOP out loud

THINK:

Repeat your reasons for quitting

ACT:

  • Put something in your hand or mouth, like a straw
  • Move, get up and walk
  • Enjoy a healthy snack

3. Getting Started - Pick A Freedom Day

Pick a quit date that will be least stressful for you and those around you. This day will break you free from the hold of nicotine.

4. Reduce Number Of Cigarettes One By One

It is easier to quit gradually rather than "cold turkey."

  • Wrap your cigarette pack up in paper secured with a rubber band
  • Do not buy a new pack until you finish the one you are smoking
  • Do not smoke a cigarette all the way to the end
  • Limit the places that you smoke

Target the easiest cigarettes to let go of - don't start with the hardest ones

5. Plan Ahead For Cravings

  • Talk to your healthcare provider about using nicotine-replacement medications
  • Remember, the need to smoke should pass in 3-5 minutes

6. Have Support

  • Tell your friends, co-workers, and family your quit date
  • If your spouse smokes, ask them to join you in quitting

7. Take Care Of Your Body

  • Breathe deeply
  • Reduce caffine
  • Sip water
  • Exercise

Knowing what to expect and having tools to cope will make the process easier. Here Are A Few Challenges You Must Overcome To Quit

Habit

Smokers smoke automatically in specific situations every day.

Stimulant

Some smoke when they are tired and want to feel more energetic.

Social

Most smokers have friends or relatives who smoke.

Weight Gain

The average weight gain is about 5-10 pounds. Focus on quitting now. Tackle possible weight gain later.

Addiction

Most smokers are addicted to nicotine and will crave cigarettes.

Coping

Many smokers smoke when they feel worried, upset, sad or mad. No one says quitting is easy. But everyone says it is worth it.

Reward

Some smokers relax or obtain pleasure from smoking.

Time Filler

Many smokers smoke when they are bored or have nothing to do.

Keys To Success

  • Find your triggers to break the habit
  • Set a date
  • Start with reduction
  • Plan ahead
  • Have support when you need it
  • Take care of yourself

Additional Resources

  • ACT Tobacco Treatment Program provides face-to-face treatment, education for healthcare providers, and research.
    For information, call 601-815-1180.
  • Tobacco Quitline gives tobacco users statewide access to cessation counseling.
    1-800-QUIT-NOW or 1-800-784-8669