Quitting Smoking
Write your reasons here for quitting:
____________________________________________________________
Keep this handy to help you remember your reasons for quitting.
Make slight changes in your routine.
| If you smoke when you: |
Try doing this: |
| Drink coffee |
Have hot chocolate or herbal tea instead |
| Finish a meal |
Get right up, take a walk, or go into another room |
| Watch TV |
Find another way to keep your hands and mouth busy |
Keep your hands and mouth busy.
- Take up a hobby (like knitting or sewing)
- Play with something, draw or doodle
- Use a straw or toothpick
- Sip water or juice
- Chew gum or suck on hard candy
- Work on a craft
- Decorate your baby’s room
- Eat a healthy snack, like fresh fruit
Do something to get your mind off of difficult emotions or nerves.
- Go for a walk
- Remind yourself what you do well
- Plan a project
- Read a good book
- Talk to a friend
- Be easy on yourself
Find ways to cope with withdrawal symptoms (your body’s natural reaction to quitting.)
| Withdrawal symptom: |
Try this: |
| Cough and sore throat |
Take cough drops or sip warm tea |
| Hunger |
Eat low–fat snacks |
| Dizziness and headaches |
Get some fresh air; sit when you feel dizzy; nap |
| Difficulty paying attention |
Take a walk; work in short bursts |
| Constipation |
Eat more fruit, veggies and bran; drink lots of water |
Being around someone who is smoking can be tough. Here are a few ways to react to smokers:
- Ask the person not to smoke around you, since you are trying to quit.
- Ask friends and family to help by never smoking in the house.
- Make your home and cars smoke–free, and ask smokers to smoke outside.
- Leave the room when others light a cigarette.
- Plan ways to distract yourself when someone else is smoking.
- Spend more time in smoke–free places.
How to handle "slips"
- If you do "slip" and have a cigarette, don’t give up. A slip is a mistake, not a failure.
- Review your reasons for quitting and think about how you can better cope with a craving in the future.
- Renew your commitment to quit. Ask for help from others who want you to succeed.
Quitting smoking has lots of benefits for YOU:
- Gives you more energy and helps you breathe easier
- Saves you money that you can spend on other things
- Makes your clothes, hair, and home smell better
- Makes your food taste better
