PREPARING TO QUIT SMOKING

Actual Quitting………

Get rid of ALL of your cigarettes. Don't hide them anywhere.

Get rid of all of your ashtrays. If you have to keep a favorite, put candle in it or find another use for it.

Hide anything you may have that might remind you of smoking i.e. calendars, T-shirts with brand logo's on them.

Spend as much time as possible with people who don't smoke.

Plan how you are going to handle difficult situations, i.e. walk away, wash your hands, brush teeth, deep breathe etc.

Plan to have healthy snacks with you so you don't eat junk food.

Start an exercise program i.e. walk 5 blocks two times a day, get off the MUNI a few blocks earlier and walk to your destination

Remind yourself of your reasons for quitting. Again and again.

Repeat: " I do not want to smoke," " I can breathe better when I don't smoke," I’m getting healthy", " I am a non smoker."

Think of how much money you will save when you quit smoking. Imagine what you will do with the money, be specific, get excited!

Use cinnamon sticks, chewing gum, sunflower seeds or licorice root when you have the urge to smoke.

When something happens and you want to smoke have a non-smoking friend you can talk to to get you through the tough times.

Keep busy-make a list and do something from it when you get bored. ALWAYS have something to do.

Instead of smoking, go to the park, go to the movies all day, go to the library, visit a museum, look in the paper for free events.

Focus on how good you will feel when you finally quit.

Deep breathe often-think ”I can do this!”