Tips for Quitting

Your Quitting To-Do List

• Set a quit day: Today!
• List reasons to quit.
• Talk to a supportive quit buddy.
• Practice self-compassion and care.
• Seek counseling and medical support.
• Keep healthy snacks handy. Try: carrots, celery, pretzel sticks.
• Chew on a straw, cinnamon stick, toothpick or gum.
• Practice daily rest and movement.
• Remove trigger cues like ashtrays and lighters.

Remember the Five Ds

1. Drink water: Stay hydrated.
2. Deep breath: Take five deep breaths.
3. Delay: The urge will pass in minutes.
4. Distract: Go for a walk, chew gum, listen to music, rest or go online.
5. Discuss: Call a friend for support or call 1-800-QUIT-NOW (1-800-784-8669) for free.