Getting Started--How to Quit

Tips for the First Week

• Drink lots of liquids, especially water. Try herbal teas or fruit juices. Limit coffee, soft drinks and alcohol—they can increase your urge to smoke.
  
• Avoid sugar and fatty foods. Try low-calorie foods for snacking—carrots and other vegetables, sugarless gum, air-popped popcorn or low-fat cottage cheese. Don’t skip meals.
  
• Exercise regularly and moderately. Regular exercise helps. Joining an exercise group provides a healthy activity and a new routine.
  
• Get more sleep. Try to go to sleep earlier and get more rest.
  
• When cravings hit, distract yourself. Do something else immediately, such as talking to someone, getting busy with a task or taking deep breaths.
  
• Change your habits. Take a different route to work, eat breakfast in a different place or get up from the table right away after eating.
  
• Do something to reduce your stress. Take a hot bath or shower, read a book or exercise.

Psychological Needs:

• Remind yourself every day why you are quitting.
  
• Avoid places you connect with smoking.
  
• Develop a plan for relieving stress.
  
• Listen to relaxing music.
  
• Watch a funny movie.
  
• Take your mind off a problem and come back to it later.
  
• Rely on your friends, family and support group for help.
  
• Avoid alcohol. Drinking lowers your chances for success.

Get Help:

• Discuss quitting with your health care provider. Ask about medications that may help you quit.        

• Call the Ohio Tobacco Quit Line 1-800-QUIT-NOW.

• Local Tobacco Control Coalitions

Last updateded: 4/17/09