QUIT TIPS 
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QUIT TIPS
1. Throw out all tobacco products by breaking them in half and/or wetting them down. Clean out all ashtrays in your home, office or car, and throw them away.
2. Stay positive and picture success. When you wake up in the morning, promise yourself that you will not use tobacco products all day. Plan ahead and picture how you will deal with stressful situations without using tobacco.
3. Spread the word. Tell everyone you know that you have quit and are planning to stay off tobacco for good. Your outward display of pride in yourself will reaffirm your commitment, and the support and encouragement you will get from family and friends will be welcome.
4. Spend each day with friends who do not use tobacco. Avoid establishments that allow tobacco use.
5. Eat, rather than use tobacco but stick to low-calorie, highly nutritional foods: try fresh fruit or vegetables that are crisp or crunchy. Substitute sugarless gum for tobacco. Other temporary "pacifiers" t keep on hand: lemon drops, lifesavers, pumpkin or sunflower seeds, apple slices, carrot sticks, unbuttered popcorn. Avoid spicy foods that can trigger a desire for tobacco.
6. Take a breather. Relaxation exercises help relieve urges to use tobacco. Take a deep breath, hold it a second, and then release it very, very slowly. Remember, urges to use tobacco are temporary.
7. Scramble up your work day and change habits connected with tobacco use. Drive a different route to work; eat lunch in a new place; leave the "scene of the urge." At home, avoid your "easy chair" after dinner. Reach for gum rather than tobacco when answering the phone.
8. At dinnertime stretch out your meal; eat lowly and pause between bites. After dinner, instead of reaching for tobacco, treat yourself to a mint. Take a walk if you can or just go outside and breathe the fresh tobacco-free air.
9. Try your best to stay away from alcoholic beverages; stick to club soda, nonalcoholic punch. This will curb the urge to use tobacco while you are drinking, and will keep extra pounds off. (Alcohol decreases your willpower to resist tobacco).
10. Many new ex-tobacco users take up hobbies to keep their minds and hands off tobacco products.
11. Eat three to five small meals a day. This maintains constant blood sugar levels, thus preventing urges to use tobacco. Avoid sugar-laden foods and spicy items that can trigger a desire for tobacco.
12. Cleanse your body of nicotine. Drink liquids-lots of them. Water (6-8 glasses daily), herbal teas, fruit juices, and caffeine-free soft drinks all fit the bill. Pass up coffee, caffeinated soft drinks, and alcohol, as they can increase your urge to use tobacco.
13. Reward yourself with oral substitutes in the same way you used tobacco: sugarless gum, lemon drops, lifesavers, pumpkin or sunflower seeds, apple slices, carrot sticks, unbuttered popcorn.
14. Treat your body and soul to kindness. Indulge in a bath, massage, nap. Listen to your favorite music. Enjoying these activities in the absence of tobacco will help you realize that you don't need tobacco to have a good time.
15. Keep your hands and mind busy. Work on a crossword puzzle, knit a sweater, fix something around the house or maybe take up a new hobby.
16. Exercise to help relieve tension. Climb stairs rather than take the elevator, park the car a block or two from your destination and walk the rest of the way. At home, practice touching your toes, jog in place, do jumping jacks, swim, run, and walk. This will help relieve tension and your urge to use tobacco.
17. Get rid of tobacco breath by brushing your teeth several times a day. Notice how much sweeter your mouth tastes when you have not used tobacco.
18. Accept praise, including your own. Quitting tobacco use is difficult and you deserve credit for your efforts.
19. When tempted to reach for tobacco, think of a negative image about tobacco use. Select a memory with the habit-the time you burned a hole in your suit or when you were completely left breathless running for a bus that pulled away. Possibly, you reached for your soda to find out it was your old dribble can or ashtray. Hold this image for 15 seconds whenever the urge occurs.
20. Sometimes, temptation strikes when you least expect it and the people you rely on for support may not be around. If this happens, you might consider calling one of your classmates. (Make sure to get their phone numbers).
21. Get your irritation, anger up front and deal with it. Hit pillows, go for walks, stretch and exercise. Remind yourself that these emotions are temporary and the benefits are life-long.
22. Preview your day in advance and picture possible difficulties so that you can avoid unpleasant surprises.
1. Throw out all tobacco products by breaking them in half and/or wetting them down. Clean out all ashtrays in your home, office or car, and throw them away.
2. Stay positive and picture success. When you wake up in the morning, promise yourself that you will not use tobacco products all day. Plan ahead and picture how you will deal with stressful situations without using tobacco.
3. Spread the word. Tell everyone you know that you have quit and are planning to stay off tobacco for good. Your outward display of pride in yourself will reaffirm your commitment, and the support and encouragement you will get from family and friends will be welcome.
4. Spend each day with friends who do not use tobacco. Avoid establishments that allow tobacco use.
5. Eat, rather than use tobacco but stick to low-calorie, highly nutritional foods: try fresh fruit or vegetables that are crisp or crunchy. Substitute sugarless gum for tobacco. Other temporary "pacifiers" t keep on hand: lemon drops, lifesavers, pumpkin or sunflower seeds, apple slices, carrot sticks, unbuttered popcorn. Avoid spicy foods that can trigger a desire for tobacco.
6. Take a breather. Relaxation exercises help relieve urges to use tobacco. Take a deep breath, hold it a second, and then release it very, very slowly. Remember, urges to use tobacco are temporary.
7. Scramble up your work day and change habits connected with tobacco use. Drive a different route to work; eat lunch in a new place; leave the "scene of the urge." At home, avoid your "easy chair" after dinner. Reach for gum rather than tobacco when answering the phone.
8. At dinnertime stretch out your meal; eat lowly and pause between bites. After dinner, instead of reaching for tobacco, treat yourself to a mint. Take a walk if you can or just go outside and breathe the fresh tobacco-free air.
9. Try your best to stay away from alcoholic beverages; stick to club soda, nonalcoholic punch. This will curb the urge to use tobacco while you are drinking, and will keep extra pounds off. (Alcohol decreases your willpower to resist tobacco).
10. Many new ex-tobacco users take up hobbies to keep their minds and hands off tobacco products.
11. Eat three to five small meals a day. This maintains constant blood sugar levels, thus preventing urges to use tobacco. Avoid sugar-laden foods and spicy items that can trigger a desire for tobacco.
12. Cleanse your body of nicotine. Drink liquids-lots of them. Water (6-8 glasses daily), herbal teas, fruit juices, and caffeine-free soft drinks all fit the bill. Pass up coffee, caffeinated soft drinks, and alcohol, as they can increase your urge to use tobacco.
13. Reward yourself with oral substitutes in the same way you used tobacco: sugarless gum, lemon drops, lifesavers, pumpkin or sunflower seeds, apple slices, carrot sticks, unbuttered popcorn.
14. Treat your body and soul to kindness. Indulge in a bath, massage, nap. Listen to your favorite music. Enjoying these activities in the absence of tobacco will help you realize that you don't need tobacco to have a good time.
15. Keep your hands and mind busy. Work on a crossword puzzle, knit a sweater, fix something around the house or maybe take up a new hobby.
16. Exercise to help relieve tension. Climb stairs rather than take the elevator, park the car a block or two from your destination and walk the rest of the way. At home, practice touching your toes, jog in place, do jumping jacks, swim, run, and walk. This will help relieve tension and your urge to use tobacco.
17. Get rid of tobacco breath by brushing your teeth several times a day. Notice how much sweeter your mouth tastes when you have not used tobacco.
18. Accept praise, including your own. Quitting tobacco use is difficult and you deserve credit for your efforts.
19. When tempted to reach for tobacco, think of a negative image about tobacco use. Select a memory with the habit-the time you burned a hole in your suit or when you were completely left breathless running for a bus that pulled away. Possibly, you reached for your soda to find out it was your old dribble can or ashtray. Hold this image for 15 seconds whenever the urge occurs.
20. Sometimes, temptation strikes when you least expect it and the people you rely on for support may not be around. If this happens, you might consider calling one of your classmates. (Make sure to get their phone numbers).
21. Get your irritation, anger up front and deal with it. Hit pillows, go for walks, stretch and exercise. Remind yourself that these emotions are temporary and the benefits are life-long.
22. Preview your day in advance and picture possible difficulties so that you can avoid unpleasant surprises.
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POW'R To Be Tobacco Free Cessation Center (also known as POW'R Cessation Center) is one of 19 Cessation Centers in New York State which is funded through a grant by the New York State Department of Health Tobacco Control Program (NYS TCP). POW'R Cessation Centers main goal is to provide training and technical support to health care institutions and providers such as, clinics, home healthcare agencies, private practices, chemical dependency treatment centers, mental health agencies and dental offices in the design and implementation of systems to screen, identify and provide interventions and treatment for their tobacco-using patients based on the Public Health Service Clinical Practice Guidelines - "Treating Tobacco Use and Dependence" - 2000. POW'R Cessation Centers catchment area consists of Putnam, Orange, Westchester and Rockland Counties. We also assist hospitals and other healthcare facilities in all phases of becoming tobacco-free (including their entire campus). To further assist their patients and community to quit smoking, POW'R Cessation Center will train your staff to become smoking cessation facilitators.