Instructions

• Step 1: Write down reasons Write on a piece of paper all of the reasons you want to quit smoking. Keep the list to remind yourself of all the benefits. Look at your list when withdrawal symptoms occur.
• Step 2: Use aids Use prescriptions, over-the-counter medications, and hypnosis to help you cope with smoking withdrawals and to reduce irritability.
• TIP: There are many products to ease the transition from being a smoker to being a non-smoker, such as gum, nasal sprays, patches and prescription pills.
• Step 3: Clean your home Clean your home and get rid of any tempting smells. Wash your carpets, drapes, upholstery, and clothing.
• Step 4: Replace old habits Avoid alcohol, sugar, and caffeine which may increase the urge to smoke. Drink water, sports drinks, and fruit juice instead.
• Step 5: Carry healthy snacks Munch on healthy snacks throughout the day such as fruits, vegetables and nuts. Keep sugar-free gum, candy, or lollipops handy to deter any cravings.
• Step 6: Drink mint tea Drink mint tea or enjoy a peppermint candy to help deter cravings that may occur after eating a meal.
• TIP: Chew on a straw, toothpick, or coffee stirrer.
• Step 7: Stay busy Keep yourself busy with activities that promote exercise. Hang out in places where smoking is not allowed and avoid places or activities that you associate with smoking.
• Step 8: Join support groups Join a support group or get individual counseling to talk to someone about your psychological addiction.
• Step 9: Walk Go for a walk, bike ride, or go for a swim when smoking withdrawals occur.
• FACT: Withdrawal symptoms can last from a few days up to 2 weeks and can include irritability, headaches, and a dry mouth.

You Will Need

• Pen and paper
• Prescriptions
• OTC medications
• Hypnosis
• Clean home
• Water
• Sports drinks
• Fruit juice
• Healthy snacks
• Mint tea
• Activities
• Support group
• Counselor
• Exercise
• Gum (optional)
• Nasal spray (optional)
• Patches (optional)
• Prescriptions (optional)
• Straws (optional)
• Toothpicks (optional)
• Coffee stirrers (optional)