Quitting Tips

Here are a few tips from former smokers that might help you through today and the weeks to come.

Avoid temptation

• Throw away all cigarettes and matches; hide ashtrays and lighters.
• Avoid high-risk situations like bars or parties until you are more confident.
• Limit your socializing to healthful, outdoor activities or situations where smoking is not allowed until you are more confident.
• If you're used to smoking when you drive, take public transportation for a while.
• After meals, brush your teeth or go for a walk.
• Warn your smoking friends that you may need to avoid them for a while.
• Reduce the amount of coffee and alcohol you drink.

Find substitutes

• Keep a supply of oral substitutes handy: gum, cinnamon sticks, carrot sticks, hard candy, sunflower seeds, straws, stir sticks, toothpicks.
• Carry a water bottle with a pop-up spout (drawing in liquid can be orally satisfying).
• Keep your hands busy - try knitting, needlework, whittling, crossword puzzles, gardening, stress balls.
• Practice deep breathing.

Develop new habits

• Change your daily routine.
• Take up a sport or hobby that isn't associated with smoking.
• Keep active.
• Get lots of rest.
• Drink lots of water.
• Get your teeth cleaned on your quit day and enjoy how good they look and feel.
• Stretch a lot.
• Take a brisk walk during your breaks at work.

Find the support you need

• Talk to your doctor.
• Let friends and family know how they can help.
• Check out what cessation resources are available in Alberta by calling the Smoker’s Help Line (1-866-33AADAC).

Celebrate successes

• Plan to reward yourself at the end of your first day, and at other key times (first week, second week, first month, etc.).
• Start a money jar with the money you save by not buying cigarettes each day. Calculate the amount of money you will save in one year and decide how you will spend that money.

Manage setbacks

• Don't start all over again if you slip up - think of it as a minor setback and carry on with your plan.
• Don't accept cigarettes from other people.
• Identify the trigger that caused the slip, ask yourself: What made me smoke?
• Come up with a plan to decide now how you will deal with that situation the next time.