Steps to Success

Tobacco::Steps to Success

You have decided to quit, and that is great! Follow these ten steps to help you on your way to being smoke-free for good!

1. Get Ready

You need to be mentally and emotionally prepared to quit. Write down all your reasons for quitting (your health, family, etc.) and keep the list with you at all times.

2. Set a Quit Date

Pick a date and stick to it. Consider seeing your doctor or health care provider to explore the methods available to help you.

3. Ask For Support

Tell your friends, family and coworkers your quit date and ask them to help you stay on track. Consider joining a support group, or calling the Tennessee Tobacco QuitLine (1-800-QUIT-NOW) to help you stay focused.

4. Make a Fresh Start

The day before you quit, throw out all your cigarettes, lighters and ashtrays. Wash all clothes that smell like smoke and clean your car and/or house.

5. Get Through the First Day

Studies show that if you can make it through the first day without a cigarette, you are ten times more likely to quit for good. Hang in there and drink a lot of water to help you deal with cravings.

6. Change Your Routine and Avoid Triggers

Avoiding situations that make you want to smoke can make a huge difference. Keep a journal of the times and situations when you crave a cigarette and find ways to avoid those places and fight the urge. You can chew on sugarless gum while driving, or brush your teeth after meals. Do things and go places where smoking is not allowed, and keep this up until you're sure that you can stay smoke-free.

7. Think Positively

Withdrawal can be unpleasant, but it is a sign that your body is ridding itself of the effects of tobacco. Remind yourself that the symptoms usually disappear after a few weeks. Don't use a crisis or good news as an excuse to slip up. Stick with it!

8. Treat Yourself

This is important. If you can, use the money you are saving by not smoking to buy yourself something or start saving for a future treat or vacation.

9. Be Active and Watch What You Eat

Go for a walk, ride your bike or even do a few jumping jacks in your office. Exercise is a good way to relive stress and help control cravings. Don't fight the urge to smoke by eating unhealthy foods. If you must snack, try raw fruits or vegetables.

10. Take One Day At A Time and Don't Give Up!

Each day without a cigarette is good news for your health, your family and your wallet. You are one step closer to being a non-smoker for the rest of your life.

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