Are You Thinking About Quitting?

Reasons To Quit

• My smoking addiction costs a lot of money (for the average smoker, over $1,000 a year) that I could use for something better.
• My clothes, hair, furniture, and car stink like stale tobacco smoke.
• Smoking is prematurely wrinkling my skin.
• I don't have as much energy as I once had.
• Smoking bothers my friends and family.
• I'm pregnant or thinking about getting pregnant, and I don't want to hurt my baby.
• My second-hand smoke is hurting friends or family (especially children).
• I'm not setting a positive example for the children in my life.
• My smoking habit will likely cut at least 12 years off my life.
• My chewing tobacco habit might give me mouth or throat cancer and dental problems.
• I don't want years of breathing problems, pain and high medical bills.
• I just want to look and feel better.

Why do you want to quit? Write down your reasons and post them in your office or home.

Suggestions To Help You Quit

Every day, people overcome addictions. You can too!

Call the Delaware Quitline, or go to Delaware QuitNet on your computer.

The more often you try, the more likely you are to succeed. Studies also show that when you try two methods at once, you increase the likelihood of success. For example, you may want to join a smoking cessation class and use nicotine gum or the nicotine patch at the same time.

1. Build a support network of family, friends and coworkers.
2. Set a "Quit Day" and stick to it.
3. Before your Quit Day, throw away ALL your cigarettes, lighters, ashtrays, promotional items and other tobacco-related materials. (Don't just hide them or put them in storage, where they're easy to retrieve.)
4. Keep track of how much you spend on cigarettes. Set aside your daily cigarette money, and use it to buy a reward after your first smoke-free year. That extra $1,000 can buy a pretty nice reward!
5. Clean your house and car windows, air out the house, clean drapes and furniture. Get rid of as much of the tobacco smell as possible.
6. Make an appointment with your dentist on or near Quit Day, and get your teeth thoroughly cleaned and checked. Brush your teeth immediately after every meal.
7. Keep something handy to replace the cigarette in your fingers: hold a pencil, play with a paper clip, or a rubber band.
8. Some smokers have an urge to eat when they quit. This won't last forever. When you get hungry, drink water or chew gum. If you must eat, be sure to snack only on nutritious, low-calorie snacks like vegetable sticks or fruit. Don't go for sodas and junk food!
9. Be more active — work on projects, hobbies, or house/yard work. Avoid watching television or just sitting.
10. Exercise regularly. If you aren't used to exercising, start a program of regular, moderate exercise — like walking, swimming, bicycling, playing sports, or any exercise that is moderate and fun. Check with your physician first, and start gradually.
11. Whenever you get an urge to smoke, remember: the urge will soon go away, whether you smoke or not. Distract yourself by focusing on something else.
12. Learn some form of deep relaxation, like meditation, visualization, or progressive muscle relaxation. Practice it daily — especially when you have a strong urge to smoke.
13. Avoid alcohol while you're quitting, especially if you usually have a cigarette with every drink.
14. Think of other things that trigger you to light up a cigarette – and avoid them or at least be aware of your triggers and consciously begin another activity as an alternative to smoking.
15. If your spouse, a family member, or co-workers smoke, try to get them to quit at the same time. If they don't quit, develop a plan for how to cope with their smoking; ask them not to smoke in front of you.
16. You will have withdrawal symptoms, because nicotine is addicting. Symptoms may include nervousness, irritability, temporary depression, dry mouth, cough. Remember that these withdrawal symptoms will go away in a few weeks.

If you slip, you are not a failure. Take it one day at a time. If you slip today, tell yourself you will quit again tomorrow. Keep track of your slips and successful days on a calendar. Remember, studies show that the more often a smoker tries to quit, the more likely he or she is to succeed.

You have a cleaner, healthier life ahead.