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Quit Smoking

Quitting Smoking

Quitting smoking can be very difficult and may take more than one attempt before a person is successful in quitting for good. To help increase your chances of quitting for good, here are some resources:

American Cancer Society Guide to Quitting Smoking

Clearing the Air – This booklet from is designed to help you at any stage of the process, whether you are thinking about quitting or have already quit but need support to remain smoke free. ( provides free, accurate, evidence-based information and professional assistance to help support the immediate and long-term needs of people trying to quit smoking.

Talk to an Expert from 1-877-44U-QUIT (1-877-448-7848)

Tips from the American Cancer Society on Controlling Cravings:

  • For the first few days after you quit smoking, spend as much free time as you can in public places where smoking is not allowed.
  • Don’t drink alcohol, coffee, or any other drinks you link with smoking. Try something else instead — maybe different types of waters, sports drinks, or 100% fruit juices. Look for drinks that are low- or no-calorie.
  • If you miss the feeling of having a cigarette in your hand, hold something else — a pencil, a paper clip, a coin, or a marble, for example.
  • If you miss the feeling of having something in your mouth, try toothpicks, cinnamon sticks, sugarless gum, sugar-free lollipops, or celery. Some people chew on a straw or stir stick.
  • Avoid temptation — stay away from situations you link with smoking.
  • Be ready for future situations or crises that might make you want to smoke again, and think of all the important reasons you have decided to quit.
  • Take deep breaths to relax. Picture your lungs filling with fresh, clean air.
  • Remember your goal and the fact that the urges to smoke will get better over time.
  • Think positive thoughts about how awesome it is that you are quitting smoking and getting healthy — try to avoid negative ones. Remember that quitting is a learning process. Be patient with yourself.
  • Brush your teeth and enjoy that fresh taste.
  • Exercise in brief bursts (try alternate tensing and relaxing muscles, push-ups, deep knee bends, walk up a flight of stairs, or touch your toes).
  • Call a supportive friend, family member, or a telephone stop-smoking help-line.
  • Eat 4 to 6 small meals during the day instead of 1 or 2 large ones. This keeps your blood sugar levels steady, your energy balanced, and helps prevent the urge to smoke. Avoid sugary or spicy foods that may trigger a desire for cigarettes.
  • Above all, reward yourself for doing your best. Give yourself rewards often if that’s what it takes to keep going. Plan to do something fun.
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