Smoking Cessation

Nicotine is a highly addictive substance, which can make it very hard to quit smoking.  But for the sake of your health (and others), make it your goal to stop smoking-today.

Hot Tips to Quit

Next time you get the urge to light up, try these instead:

                Throw out your ashtrays, matches and lighters.

                Write a no smoking contract to yourself.

                Attend a Smoking Cessation program.

                Cut a straw into 4” lengths and hold to satisfy your hand “cravings.”

                Rearrange the area where you formerly smoked.


Dealing with the Urges:

            HOLD OUT for 5, 10 or 15 minutes.  The urge will pass.

                Hold a cinnamon stick or gum and suck or chew on it if need be.

                Sip water with a squeeze of lemon in it.

                Call a non-smoking friend and work out a quitting plan together.

                Write down all the reasons that you decided to quit.

                Using circular motions, massage the palm of your hand with the thumb of your other

                Brush your teeth.

                Eat carrot or celery sticks.

                STAY BUSY.

                Count backwards from 200 by 7’s.  By the time you reach 0, the urge will have passed

                Stretch for 10 minutes.  The urge will pass.

                Gargle with mouthwash.

                Do jumping jacks, go for a swim, play basketball.

                Think positive thoughts.

                Twist a hand towel with your hands.

                Practice progressive muscle relaxation, starting with your toes.

                Go for a walk.

                Keep your hands busy: knit, type a letter, play the guitar.

                Take a shower.

                Pet a dog or cat.  This keeps your hands busy and lowers your blood pressure.

                Suck on sugarless candy.

                Whistle.  You can’t smoke and whistle at the same time.

                Massage your outer ear with your thumb and index finger.

                Develop your won tips to quit list.

                Calculate how much money you are saving by ceasing nicotine, and buy
                something fun with all that money you’re not spending on tobacco.

                Kiss someone.

                Drink herbal tea.

                Inhale to the count of 5, hold your breath for 5, and then exhale for 5 seconds.

                Blow bubbles.

                Place a quarter in a large glass jar each time you get through the urge.

                Treat yourself to something special.

                Tape these tips to your bathroom mirror to start the day off right.

                     Above all…DON’T GIVE UP; it will get easier with time!!


Community Resources for Smoking Cessation

Idaho Quitline 1-800-QUIT-NOW

American Lung Association-208-345-5864.

Boise State University-Health and Wellness Program-208-426-3364