Select a date to quit and stick to it!
Tell everyone you are going to quit.
Postpone your first tobacco use of the day by one hour each day.
Don't carry tobacco with you; make it inconvenient to use.

Create a Survival Pack:
Possible contents: sugarless gum, hard candy, cinnamon sticks, toothpicks, straws, pretzels, fruit, sunflower seeds, vegetable sticks, aspirin for headaches, tissues for sweaty palms, list of reasons you are quitting, and a picture of a loved one.

On the Day You Quit

Throw away all tobacco, ashtrays, lighters, and spittoons.
Keep very busy.
Go places you can't smoke or chew (mall, movies, etc.)
Surround yourself with non-tobacco using people.
Clean your clothes to rid them of tobacco odor.
Handling Your Urges
Remember, urges only last 2 - 3 minutes.
Light an incense candle instead.
Exercise or go for a walk.
Keep your hands busy (do a puzzle, write a letter).
Take a shower.
Call a friend or family member for support.
Call the Arizona Smokers Hotline (ASH), 1-800- 556-6222, for the latest information about cessation aids and support.

Remember the four "D"s:
Delay (2-3 minutes)
Drink a glass of water
Deep breathing
Distraction

For Your Sucessful Tobacco-free Life

Celebrate your success; treat yourself to something nice with the money you would have spent on tobacco.

Ask a friend or spouse to quit with you or get a buddy to support you.

Don't think in terms of never using tobacco again - take it one day at time.

Find ways to handle trigger times and places (drinking coffee, driving, after meals).

Brush your teeth or use mouthwash after meals.

Avoid caffeine and alcohol.