Fight the Power of Tobacco

Use these quit tips to help you fight the power of tobacco and kick the habit for good!

• Write down your reasons to quit.  Make copies of the list, carry one with you and put others in places you are sure to see.
• Tell your family and friends you are quitting.  Give them a call when you need support.
• Change your routine.  Avoid situations where the urge to use tobacco will be strong.
• Stay active.  Try walking, exercising or doing other activities to keep your mind off smoking, dipping or chewing.  Invite a friend or relative to join you.
• Stock up on oral substitutes.  Sugarless gum, carrot sticks and hard sugar-free candy are good options.
• Practice saying, "No thank you.  I don't (smoke, dip, chew)."
• Delay.  If you feel the urge to light up (or dip or chew) wait at least 10 minutes!  This simple trick will allow you to get past the strong urge to smoke or dip.
• Save.  Use the money you would have spend on tobacco products to do something for yourself.
• Remember, there is no such thing as just one.  One cigarette, dip or chew will almost always lead to more.
• Review your reasons for quitting.  Think of all the benefits you have gained for your health, your finances and your family.  Share the good news with others.
• Look back on your journey and see how far you've come!  Continue to take your new tobacco-free life one day at a time.
• Find out if your faith or spiritual community has a quitting program.
• Explore the reasons you use tobacco and how you might better cope with stress.
• AND, surround yourself with supportive non-tobacco users!

Adapted from Washington State Department of Health and Center for Multicultural Health materials.