Tips To Help You Quit Smoking

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Reason: Smoking gives me more energy.

• I smoke to keep from slowing down.
• I reach for a cigarette when I need a lift.
• When I'm tired, smoking perks me up.

Tips to help you quit smoking

• Get enough rest.
• Exercise regularly.
• Take a brisk walk.
• Eat balanced, nutritious meals.
• Drink lots of water.
• Avoid getting bored.

Reason: I like to touch and handle a cigarette.

• I feel more comfortable with a cigarette in my hand.
• I enjoy getting a cigarette out of the pack and lighting it up.
• I like to watch the smoke when I exhale.

Tips to help you quit smoking

• Pick up a pen or pencil when you want to reach for a cigarette.
• Play with a coin.
• Put a plastic cigarette in your hand or mouth.
• Hold a real cigarette if the touch is all you miss.
• Eat regular meals to avoid being hungry.
• Take up a hobby that keeps your hands busy.
• Have a low-fat, low-sugar snack like carrot sticks, apple slices, or bread sticks.

Reason: Smoking is a pleasure.

• Smoking cigarettes is a pleasant and enjoyable.
• Smoking makes good times better.
• I want a cigarette most when I am comfortable and relaxed.

Tips to help you quit smoking

• Enjoy the pleasure of being tobacco-free.
• Spend the money you save on cigarettes on another kind of pleasure.
• Remind yourself of the health benefits of quitting.

Reason: Smoking helps me relax when I'm tense or upset.

• I light up a cigarette when something makes me angry.
• Smoking relaxes me in a stressful situation.
• When I'm depressed, I reach for a cigarette to feel better.

Tips to help you quit smoking

• Use relaxation techniques to calm down when you are angry or upset.
• Exercise regularly.
• Remember that smoking never solves the problem.
• Avoid or get out of stressful situations that might tempt you to smoke.
• Get enough rest.

Reason: Smoking is a habit.

• I smoke cigarettes automatically without even being aware of it.
• I light up a cigarette without realizing I have one burning in an ashtray.
• I find a cigarette in my mouth and don't remember putting it there.

Tips to help you quit smoking

• Cut down gradually.
• Change your smoking routines.
• When you want a cigarette, wait one minute.
• Be aware of every cigarette you smoke.
• Set a date for giving up smoking altogether and stick to it.

Reason: Smoking helps me relax when I'm tense or upset.

• I light up a cigarette when something makes me angry.
• Smoking relaxes me in a stressful situation.
• When I'm depressed I reach for a cigarette to feel better.

Tips to help you quit smoking

• Use relaxation techniques to calm down when you are angry or upset.
• Exercise regularly.
• Remember that smoking never solves the problem.
• Avoid or get out of stressful situations that might tempt you to smoke.
• Get enough rest.
• Enjoy relaxation.

Excerpt from The Ill Effects of Smoking, Institute of Pulmonary Medicine, St. Luke's Medical Center