The Butt Stops Here: Tips to Quit Smoking

1. SET A QUIT DATE– 7- 14 days from now.
2. BEHAVIOR CHANGES– Practice these the week before you quit.
   • Never smoke when you first get the urge. Wait 5 minutes.
   • Keep cigarettes out of reach.
   • Buy only one pack at a time.
   • Cut down on the places you smoke.
   • Switch brands.
   • Start smoking later every day.
   • Smoke fewer cigarettes every day.
3. CHANGE YOUR ATTITUDE
   • Make a commitment- a firm decision that says, “I will quit smoking.”
   • Write a list of all the reasons why you want to quit.  The reasons should be very personal and very important to you.  Read this list every day.
4. KEEP TRACK OF WHEN YOU SMOKE
   • For at least one week, write down on a sheet of paper every cigarette you smoke, what you are doing, and how strong your desire is based on a scale of 1-5.
5. MAKE A PLAN- Having kept track of your smoking, you know your triggers.
   • On a sheet of paper, write down the smoking trigger and next to it write, “Instead of smoking, I will…”
6. FEAR OF QUITTING
   • It’s a life change, not very comfortable, and many fear they will not succeed.
   • Think of fear as extra energy to help you stay focused on quitting.
   • Take it one day at a time.
   • Ask your friends for support.
   • Think positive! No one ever died from quitting smoking.
   • Include your own spirituality.
7. THE 6 “D’s”– These are tips that help almost every quitter.
   • DEEP breathe
   • DRINK a lot of water
   • DISTRACT yourself
   • DIAL a friend
   • DELAY
   • DO physical exercise
8. MAKE A SURVIVAL KIT
   • Your survival kit should include things that you can use as cigarette substitutes like hard candy, mints, toothpicks, plastic straws, swizzle sticks, a stress ball, or any small ball that you can squeeze when you feel stressed.
9. QUIT DAY
   • Remove all cigarettes from car, home, and work.
   • Keep busy.
   • Know your plan and stick to it.
   • Practice the 6 D’s every day.
10. REWARD YOURSELF
    • You are going to have more money as an ex-smoker- use that money and buy something special for yourself.
    • Give yourself positive strokes like, “I’m proud of you.”
    • Start keeping a list of all the positive effects of quitting smoking.
11. COPING SKILLS
    • Take naps
    • Go easy on yourself
    • Do relaxation exercises
    • Plan something fun
    • Read
    • Stay away from caffeine
12. CRAVINGS LAST 1-3 MINUTES
    • A craving will pass whether you smoke or not.  Wait it out, it’s only 3 minutes.  Use the 6 D’s.
13. WITHDRAWAL SYMPTOMS
    • Common symptoms include headaches, sleeplessness, inability to concentrate, cough, weight gain, and feeling cranky, nervous, and/ or sad.
    • Nicotine Replacement Therapies such as the patch, gum, or lozenge, Bupropion, or Varenicline can help.  Talk to your doctor or pharmacist about what works best for you.
14. DON’T SLIP
    • If you slip, get right back on track as soon as possible.  Call a friend, get rid of cigarettes, change your surrounding, leave the situation, take a walk, and read your list of reasons for quitting smoking.
    • Beware of the “Just one”