Solution(s)

 How to quit

Making the decision to quit

The decision to quit smoking is one that only you can make. Others may want you to quit, but the real commitment must come from you.
Think about why you want to quit.

• Are you worried that you could get a smoking-related disease?
• Do you really believe that the benefits of quitting outweigh the benefits of continuing to smoke?
• Do you know someone who has had health problems because of their smoking?
• Are you ready to make a serious try at quitting?

If you are thinking about quitting, setting a date and deciding on a plan will help move you to the next step.

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Avoid temptation

Stay away from people and places that tempt you to smoke. Later on you will be able to handle these with more confidence.

Change your habits

Switch to juices or water instead of alcohol or coffee. Choose foods that don’t make you want to smoke.

Choose other things for your mouth: Use substitutes you can put in your mouth such as sugarless gum or hard candy, raw vegetables such as carrot sticks, or sunflower seeds. Some people chew on a coffee stirrer or a straw.

Get active with your hands: Do something to reduce your stress. Exercise or do something that keeps your hands busy, such as needlework or woodworking, which can help distract you from the urge to smoke. Take a hot bath, exercise, or read a book.

Breathe deeply: When you were smoking, you breathed deeply as you inhaled the smoke. When you really have the urge to smoke, breathe deeply and picture your lungs filling with fresh, clean air. Remind yourself of your reasons for quitting and the benefits.

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Reward yourself

What you’re doing is not easy, so you deserve a reward. Put the money you would have spent on tobacco in a jar every day and then buy yourself a weekly treat. Buy a book or some new music, go out to eat, start a new hobby, or join a gym. Or save the money for a major purchase. 

You can also reward yourself in ways that don’t cost money: visit a park or go to the library. Check local news listings for museums, community centers, and colleges that have free classes, exhibits, films, and other things to do.