Minuteman
Health Services

Suggestions for Quitting Smoking

1. Commit to quit. Make the decision.
2. List the reasons why all forms of tobacco are bad for you. Knowing why you want to quite on those difficult days can really be useful.
3. Pick the date. Then stick to it.
4. Keep a Smoking Journal. Include in the journal why you smoke, when, where and with whom. This will identify triggers and/or instances that cause you to smoke.
5. Change your habits. For instance, if you drink coffee, drink tea instead during the critical phase of quitting smoking.
6. Seek support. Let your family and friends know that you are quitting smoking. They can offer encouragement, and taking about quitting can help you through some difficult moments.
7. Find a 'Buddy'. Quitting with someone else can also be helpful.
8. Nurse Ryan has a good "quit packet" for anyone interested.

How to Fight the Urge

• Delay - You want a cigarette, wait 5 minutes, then you may decide to wait another 5 minutes. This can prevent many impulsive cigarettes.
• Deep Breathing - A good alternative to smoking
• Drink Water - The more fluids you drink, the less nicotine you will have in your body. This lessens the cravings.
• Do Something Else - Getting our mind off smoking will also prevent many useless unwanted cigarettes. You will be surprised how much free time you will gain when you are not spending time smoking.