Quit Smoking (cont.)
Take the Nicotine Addiction Test
to find out how much you depend on nicotine.
Certain things trigger, or turn on, your need for a
cigarette. They can be moods, feelings, places, or
things you do.
quiz to find out what your triggers are.
Meet these triggers head-on
Knowing your triggers is very important. It
can help you stay away from things that tempt you to
smoke. It can prepare you to fight the urge when you are
Keep Track of When and Why You Smoke
- Stay away from places where smoking is allowed.
Sit in the non-smoking section at restaurants.
- Keep your hands busy. Hold a pencil or paper
clip. Doodle or write a letter. Carry a water
- Stay away from people who smoke. Spend time with
- Put something else in your mouth. Chew sugarfree
gum. Snack on a carrot or celery stick. Keep your
mouth and hands busy with a toothpick, sugarfree
lollipop, or straw.
- Drink less or stay away from alcohol. Drinking
alcohol often makes people want to smoke. Drink
juice, soda, or ice water instead.
- Remember: The urge to smoke will come and go.
Cravings usually last only for a very brief period
of time. Try to wait it out....
Think about when you smoke and why you smoke. Do
this for the next few weeks. Keep a record of every
cigarette you smoke. Use the
. You will probably need one copy for every
You will find that you light up a lot without
thinking about it. And you may be tempted to skip
writing down some of the cigarettes you smoke. But
keeping this journal is very helpful if you do
it right. You'll learn about your
triggers. And you'll learn which cigarettes are your
favorites. These facts will help you prepare to fight
your urge to smoke.
Overview of the Basic Steps
Just thinking about quitting may make you anxious.
But your chances will be better if you get ready first.
Quitting works best when you're prepared. Before you
quit, START by taking these five important steps:
Set a quit date.
Tell family, friends, and co-workers that you plan
A = Anticipate and plan for the challenges you'll
face while quitting.
Remove cigarettes and other tobacco products from
your home, car, and work.
Talk to your doctor about getting help to quit.