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.