Tips for Quitting

Listed below are some great Tips for Quitting®. With the Great American Smoke-Out coming up on Nov. 18th, these tips become invaluable to someone looking to quit.

Short Term:

Make a list of why you are quitting — review it often.

Throw away all cigarettes, ashtrays, and other smoking-related articles — don’t buy any more.

Tell all of your friends, relatives, and coworkers you are going to quit smoking; ask each of them to help you stick to your promise.

Chew cinnamon gum or chew on a cinnamon stick to eliminate cravings.

Stay active while you are awake and try to do things that keep your hands busy. If you miss the cigarette in your hand, try holding a marble or a stress ball.

Go places where you cannot smoke or chew (shopping mall, movies, etc.)

Ask friends and family not to smoke in your presence.

Vary your routine. Do something new. Get a massage. Take a bubble bath.

Long Term:

Try stress management techniques, like yoga, tai chi, running, or self-hypnosis.

Learn effective breathing techniques.

Keep your determination — even if you have a setback or two.

Plan an exciting vacation with all the money you are saving by not buying cigarettes.

Get enough sleep.

Participate in activities with nonsmokers.

Make sure you get sufficient vitamins.

Take it one day at a time.

Four D’s of Quitting:

  1. Delay (2-3 minutes)
  2. Drink a glass of water
  3. Deep breathing
  4. Distraction


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