Quit Tips

Quit Tips for Smokers:

  • Remember that you are NOT alone. About 22 percent of American adults are former smokers. Find a support group or mentor to help you through the process.
  • Nibble on low calorie snacks like fruits and veggies.
  • Chew gum when a craving hits.
  • Remove unnecessary reminders, such as ashtrays and lighters, from your house, car, and office.
  • Write a list of reasons why you want to quit smoking so that you can remind yourself of why you are going through this process.
  • Find a type of exercise that you enjoy and steadily work it into your routine.
  • Keep a log of when you most often crave a cigarette so that you can plan a strategy to avoid the triggers. For example:
    • Carry a book, magazine, or crossword puzzle with you to help you endure breaks, waiting for a bus, or other moments when you may be bored and would normally smoke.
    • After dinner, suck on a hard candy, sip your favorite beverage, or use a toothpick to substitute the cigarette.
    • Stock your car with simple snacks such as sunflower seeds.
  • Visit to see how extra much money you will have available in the coming days, months, and years, just by quitting smoking!
  • Don’t be discouraged if you give in. Most ex-smokers tried to quit several times before they succeeded. Wipe your slate clean and try again!

Sources: Surgeon Generals Report, Heart-Healthy Firefighter Program, Centers for Disease Control and Prevention 

Tips for Supporting Those Who Are Trying to Quit:

  • If you are a smoker, do not smoke around those who you know are trying to quit.
  • Remain optimistic and offer words of encouragement, especially if the person is struggling or has faced a setback.
  • Expect the person to be irritable, especially in the beginning.
  • Refrain from taking the person to restaurants, bars, or other places that you know allow smoking, and try out smoke-free establishments instead.
  • Plan activities to do with the person to help keep them active and their minds off of smoking.
  • Celebrate with them at various milestones.
  • Ask them what you can do to show support and make the process easier for them.

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