TobaccoFreeUtah.org
Tips to Quit

Tips to Quit and Stay that Way!

For many people quitting tobacco use is hard at first. One of the secrets to being able to quit and stay quit is finding simple, but effective, ways to deal with the chemical and social-behavioral aspects of using tobacco. The following tips are meant to help you through the tough times. Try them out.

Ten Tips to Quit

red ball Don't carry spit tobacco, cigarettes, matches or a lighter with you.
red ball Each time you want tobacco, stop and ask yourself, "Do I really need this cigarette or chew?"
red ball Keep your hands busy: try doodling, playing a musical instrument or fiddling with rubber bands.
red ball Brush your teeth often to make your mouth taste fresh and clean, especially after eating.
red ball Go places where you can't use tobacco like the mall, the movies, or school.
red ball Chew or suck on cinnamon or mint flavored gum or candy; cinnamon and mint flavors make tobacco taste bad.
red ball Stay positive. Be proud of yourself for deciding to make a change and quit or reduce your tobacco use.
red ball Stay busy--keep yourself from getting bored. Exercise, read, hike, bike, go see a movie.
red ball Save the money you would normally spend on tobacco in a jar. Watch it add up and buy yourself something you really want.
red ball When you feel tense, uptight or upset, close your eyes and take a few deep breaths.


More Ideas About Quitting

For more help go to the Quitting Resources page

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way to quit

Know why you want to quit?

Research indicates that if you're thinking about quitting, you may actually overemphasize what you "get" from using tobacco. One effective method for dealing with this is to focus on reasons you want to quit instead. Take a few minutes and write down 10 reasons why you want to quit. Keep this list in a place you can get to easily. Review these reasons daily, the more you emphasize the reasons you want to quit, the more likely you will not slip.

Take the Challenge.

Find a small, pocket-size notebook. Each time you want to a cigarette or chew, take out your notebook and write a few thoughts: what time is it, what's your mood, who are you with, where are you? Write in your journal each time you use tobacco, for up to 3 days. After you have 10 journal entries, review what you've written. See any patterns or trends?