Things to remember after quit day---
 You can do it!
 You may experience some
withdrawal effects-remember
they don't last long!
 You can do it!
 Remind yourself of the
reasons you are quitting!
You can do it!
Drink lots of water, delay, do
Quit Smoking Resources
Beu Health Center
Contact: JoAnn Hairston-Jones
298.1888 ext. 264
alone-tell people you are
quitting.
You can do it!
Drinking alcohol will
How do I
Quit?
American Lung Associationwww.lungusa.com
something else, breathe deep.
You can do it!
You do not have to be in this
Beu Health Center
Office of Health Education
Western Illinois University
Illinois Tobacco Quitline1.866.QUIT.YES
University Counseling
Center
298.2453
increase your urge to
smoke.
You can do it!
You will experience
positive effects almost
immediately ! !!!
Funding provided by:
Illinois Tobacco Free Communities
Illinois Department of Public Health
04/08
To assess your smoking habit, ask yourself these
Now you need to find the best
questions-
Now that you have evaluated your smoking
way to quit– a way that fits
A. Why do I smoke?
habit, you can use this information to make a
your needs, your lifestyle, and
To help you answer this, you may want to keep a
plan to help you gain back control! Cigarettes
your smoking habit.
record of the cigarettes you smoke for 3-4 days. Write
down times and what you are doing. Are you bored?
will no longer be in control- you will be in
control!
Stressed? Happy? Sad? You can also take a self
To determine the best way to quit, first ask yourself
"am I addicted?" : 1. Do you smoke your first cigarette
within 30 minutes of waking up in the morning? 2. Do
you smoke 20 cigarettes or more each day? 3. At
times when you can't smoke or don't have any
cigarettes, do you feel a craving for one? 4. Is it tough
for you to keep from smoking for more than a few
minutes? 5. When you are sick enough to stay in bed,
do you still smoke? Answering "yes" to two or more of
these questions may mean addiction. Check with your
health care provider to see if a nicotine replacement
therapy ( I. E. nicotine gum, patch, Zyban etc.) is right
for you! REMEMBER- dealing with the addiction or
assessment of why you smoke at :
http://healthinschools.org/sbhcs/Tobacco/attach_4.htm
B. What are the reasons I want to quit?
It is important to ask yourself this as the reasons you
give are going to be part of your motivation for quitting!
Write these reasons down and refer to them when you
have the urge to smoke.
C. What is going to keep me from quitting? I will gain
weight- my boyfriend smokes, so it will be too hard to
quit with him smoking around me- I won't know what to
do without a cigarette- all of my friends smoke- Sound
familiar?? Identify your barriers to quitting so you can
plan how to remove them.
cravings is only half of quitting- you must assess the
learned habit of smoking……….
Over 1 million
people quit smoking
each year!
1.
Set
A
Quit
Date
2.
Use answers
from previous
questions to
decide what you
need to do instead
of smoke- for example:
if you smoke because
Activity is a
great way to
keep your mind
off smoking!
of stress, learn relaxation.
If you are afraid of weight
gain, find a physical activity
to increase metabolism. If
smoking is just a habit, do something different. Break up the routine that includes smoking!
3. Plan rewards for not smoking!
4. Enlist help of family and friends!
5. Be prepared for setbacks- if you slip,
look at what went wrong and decide what
you will do if the situation comes up again!
It takes an average of 5-6 times of trying to
quit for good!
6. Contact quit smoking resources.
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