TIPS FOR STAYING TOBACCO FREE

1. SWITCH UP YOUR ROUTINE

Cravings often hit at the same time of the day or week. Changing your routine can break the patterns that lead to cravings. Start by identifying your triggers so you can be prepared to handle them.

2. FIGHT THE URGE

The longer you resist an urge, the less power it has over you. Things, like taking a walk, deep breathing, or keeping gum, mints or toothpicks handy, can help you fight the urge. If you experience withdrawal symptoms, find healthy ways to cope.

3. TOBACCO PROOF YOUR LIFE

Get off to a “fresh” start. Remove tobacco products from your home, car, and workplace. Get rid of tobacco paraphernalia, ashtrays, and lighters. Clean these areas thoroughly to eliminate odors and stains.

4. STAY UPBEAT

As you learn to live without tobacco‚ stay positive. Don’t be hard on yourself if you slip up. Starting over isn’t the end of the world. Don’t put extra pressure on yourself by thinking too far into the future. Just take it one day at a time.

5. REWARD YOURSELF FOR STAYING SMOKEFREE

Quitting is tough, and staying tobacco free is a huge accomplishment. Celebrate your milestones, big and small. You deserve it!

6. LEAN ON SOMEONE FOR SUPPORT

Even when you’re tobacco free, you’ll continue to experience triggers and cravings. When it happens, don’t be afraid to reach out to someone. Talking can help you identify what’s really going on while the craving passes. If you need to talk to someone outside of your friends or family, support is available from the Oklahoma Tobacco Helpline.

7. DEVELOP HEALTHY HABITS

Exercising, sleeping well and eating a balanced diet are key factors to improving your life. Some people may gain weight when they quit. Creating a healthy routine will help you feel great as your body adjusts.

8. AGREE TO DISAGREE

While you might be ready to quit, some family or friends might not be ready. Just remember why you are quitting and that you are making incredible progress. Keep it up and be the leader, who knows, you might be the reason that they try to quit as well.

Want more tips for quitting smoking? Call 1-800-QUIT NOW or register online for FREE, nonjudgmental support from a Quit CoachTM.