How to Build and Use Quit Kits – hints for campus health centers & handouts for users
Quit kits set a positive relationship – we will do all we can to help you get free of tobacco!
Ways to increase TOBACCO CESSATION on Campus
1. First, if possible, promote non-smoking social norms on campus. See socialnorms.org.
2. Simultaneously normalize non-smoking and the fact that most smokers want to quit.
Example: Most students (7 of 10) don’t smoke. Most smokers want to quit.
We can help. Contact information.
Placement suggestions: Posters in clinic waiting rooms or classrooms, newspaper ads, mouse
pads in computer labs table tents in dining halls, newspaper ads, etc.
3. Building QUIT KITSContainers: large zip lock bags work well
Labels: QUIT KIT – you can print these on name badges which can be expensive or
Order bulk stickers on line you can see VCU version of stickers at:
www.rubberduckdesign.com/vcuhealth.htm
Card Stock (to use for making 5x8 Recipient Cards- see attached form)
Rubber bands (big enough to go around wrists)
Small straws, coffee stirrers, toothpicks
Mints, Fireballs, cinnamon type candies
Gum and or small packages of Sunflower seeds
Very small zip lock bags to put mints/straws/stuff in and to label “money bag” or change purse
Pencil or pen (Sometime you can get pencils free with a message from places like
The American Lung Association, American Cancer Society
Anything else you think is helpful... stickers, magnets, bubble wrap, silly putty etc.
2. Print copies of the literature you want to include:
For examples see attached handouts – feel free to change anything and add your local info:
Recipient Card
How this Quit Kit can help me be Tobacco Free
Why I smoke test
Making a Solid Decision
Chantix Handout
Bupropion Handout
Combination Therapy information
1 800 QUIT Now information
3. Place Quit Kits in exam rooms were visible so students will stop busy clinicians and ask them
about quitting assistance. Make sure clinic staff knows that students MUST fill in Recipient Card
before they can have a kit. Cards are used for follow-up support and assessment of effectiveness.
4. Encourage student to make follow-up appointment and to consider medications if behavioral
strategies aren’t enough.
5. Email or re-contact students periodically to offer support and monitor progress.
How can this QUIT KIT help me become tobacco free
 If you have the urge to smoke or use tobacco, chew a piece of gum, a toothpick, a
straw, sunflower seeds or use mint/cinnamon candy.
 If you need something to occupy your hands while doing things that were once
associated with smoking try twisting the rubber band, doodling or playing with a
pencil, straw or something like silly putty.
 It helps to make a list of your reasons for quitting. Re-read the list periodically
when the cravings come or if you feel a loss of motivation.
 Make a SYMBOL of what you want MORE than your tobacco!
 Tell friends that you are quitting. Wearing a button or sticker on yourself or book
bag. Ask friends for support and encouragement during difficult moments.
 Collect money that you would have spent on cigarettes for the day or week in a
bag. Either save it or splurge on something fun that you deserve.
 Read the literature to find out the health rewards you will gain by quitting
smoking. Many rewards start within 24 hours.
 Exercise! Take the stairs. Go for a walk. All of these things will help you
alleviate stress and burn calories.
 Choose a quit method that you feel will offer you the most success such as the
smoking cessation pill, the patch, the gum, the spray, the puffer, and/or behavioral
changes.
 Kicking the habit can be hard. Remember to take one day at a time. The people
who succeed are those who keep trying.
We want to give you all the help you need to quit using tobacco.
Please take this QUIT KIT read the contents and contact us for the type of help that you want.
For email support:
For phone support:
For a individual counseling or for a prescription for the smoking cessation pill schedule an
appointment at:
QUIT KIT RECIPIENT
By taking this kit, I am agreeing to seriously think about how and when I want to quit tobacco use.
I would be happy to have someone contact me in a few weeks to find out if the kit was helpful to me or not.
Name: _______________________________________________
Date: ______________________
Phone____ __________Email: (please write this neatly!)____________________________________________
 Male  Female
Age: ________
Major:_______________________________________
Current amount of tobacco used? ______________cigarettes per day
What have you tried to stop using tobacco before? (check all that apply)
 Never Tried  Nicotine Patch
 Nicotine Gum
 Zyban (smoking cessation pill)
 Behavioral Changes
Other?__________
(if smokeless_______ cans/day)
 Nicotine Spray or Puffer
 Cold Turkey
On a scale of 0 to 10, how much do you want to stop smoking (or dipping) right now?
Not at all
Very much
0
1
2
3
4
5
6
7
8
9
10
On a scale of 0-10, if you decided to quit smoking right now, how confident are you that you would succeed?
Not confident
Very confident
0
1
2
3
4
5
6
7
8
9
10
Are you planning to use any of the following in your effort to quit?
 Smoking cessation pill
 Nicotine Patch, Gum or Spray  No, I’m not planning to use meds
How did you find out about the Quit Kit? ___________________________________________________
QUIT KIT RECIPIENT
By taking this kit, I am agreeing to seriously think about how and when I want to quit tobacco use.
I would be happy to have someone contact me in a few weeks to find out if the kit was helpful to me or not.
Name: _______________________________________________
Date: ______________________
Phone____ __________Email: (please write this neatly!)____________________________________________
 Male  Female
Age: ________
Major:_______________________________________
Current amount of tobacco used? ______________cigarettes per day
What have you tried to stop using tobacco before? (check all that apply)
 Never Tried  Nicotine Patch
 Nicotine Gum
 Zyban (smoking cessation pill)
 Behavioral Changes
Other?__________
(if smokeless_______ cans/day)
 Nicotine Spray or Puffer
 Cold Turkey
On a scale of 0 to 10, how much do you want to stop smoking (or dipping) right now?
Not at all
Very much
0
1
2
3
4
5
6
7
8
9
10
On a scale of 0-10, if you decided to quit smoking right now, how confident are you that you would succeed?
Not confident
Very confident
0
1
2
3
4
5
6
7
8
9
10
Are you planning to use any of the following in your effort to quit?
 Smoking cessation pill
 Nicotine Patch, Gum or Spray  No, I’m not planning to use meds
How did you find out about the Quit Kit? ___________________________________________________
The ”Why I smoke” Test
Circle the number that best describes how you feel about each statement.
Always
Frequently
A. I smoke cigarettes to keep from slowing down
5
4
B. Handling a cigarette is part of the enjoyment of
5
4
smoking it.
C. Smoking cigarettes is pleasant and relaxing
5
4
D. I light up a cigarette when I’m upset about
5
4
something.
E. When I run out of cigarettes, I find it almost
5
4
Unbearable
F. I smoke automatically without even being aware
5
4
of it.
G. I smoke to perk myself up
5
4
H. Part of the enjoyment of smoking comes from the
5
4
steps I take to light up.
I. I find cigarettes pleasurable.
5
4
J. When I feel uncomfortable about something, I
5
4
light up a cigarette.
K. I am very much aware of the fact when I am not
5
4
smoking.
L. I light up a cigarette without realizing I still have
5
4
one burning in the ashtray
M. I smoke to give myself a “lift.”
5
4
N. Part of the enjoyment of smoking is in watching the
5
4
smoke I exhale.
O. I want a cigarette most when I am comfortable and
5
4
relaxed.
P. When I feel “blue” or want to take my mind off my
5
4
cares, I smoke a cigarette.
Q. I get a real craving for a cigarette when I haven’t
5
4
smoked for a while.
R. I’ve found a cigarette in my mouth an didn’t
5
4
Remember having put it there.
Occasionally
3
3
Seldom
2
2
Never
1
1
3
3
2
2
1
1
3
2
1
3
2
1
3
3
2
2
1
1
3
3
2
2
1
1
3
2
1
3
2
1
3
3
2
2
1
1
3
2
1
3
2
1
3
2
1
3
2
1
SELF KNOWLEDGE IS POWER
Adding Up Your Score
Use the following table to score yourself:
1.
2.
Enter your circled number for each statement in the space provided, putting the number for statement A on line A, for statement B on line B,
and so on.
Add the three scores on each line. For example, the sum of your scores on lines A, G and M gives you a total score for the “Stimulation”
category.
______________ +
A
______________ +
B
______________ +
C
______________ +
D
______________ +
E
______________ +
F
+
G
=
M
+
H
N
+
I
Handling
=
O
+
J
Pleasure
=
P
+
K
Relaxation/Tension
Reduction
=
Q
+
L
Stimulation
=
Craving
=
R
Habit
A score of 11 or more indicates an important reason. The higher your score (15 is the highest) the more important the reason.
The next page has a list of “Tips on How to Quit.” Use the tips that fit you and your needs the best.
(The Why I Smoke Test was obtained from a National Institutes of Health Publication)
TIPS ON HOW TO QUIT
Stimulation
-If you scored high in this category, your brain prefers the stimulant effects of nicotine.
- When you quit, you need to find substitutes that stimulate. For example:
-Take a brief walk, ride a bike, do calisthenics, or simply make yourself busy around the house.
-Plan ahead. Organize your day ahead of time so you won’t need a cigarette to get going.
-Chew on cinnamon sticks, sugar-free gum, or carrot sticks; rinse with mouthwash; or brush your teeth to give
your tongue and mouth some stimulation.
-Avoid fatigue. With plenty of sleep, you won’t need a stimulant to get you going.
Handling
-A high score here means you like to handle a cigarette or watch the smoke. There may be other parts of the
ritual of smoking that are also habit forming for you. Luckily there are many ways to keep your hands busy (the
last four mentioned here are even constructive).
-Wear a rubber band around your wrist and snap it.
-Doodle with a pen or pencil when you’re on the phone, in meetings, etc.
-Handle a coin or polished rock or play with a paper clip.
-Do a crossword or jigsaw puzzle.
-Squeeze a small ball (also great for your wrist muscles).
-Clean or polish your fingernails.
-Knit, sew, or crochet (you’ll be way ahead on birthday and holiday presents).
Pleasure
-If you scored high in this category, you just have to find other pleasures. Here are some alternatives:
-Keep a list of the pleasures of being a nonsmoker (smell great, extra money, taste food better, etc)
-Substitute another pleasure such as time with friends, going to the movies, or reading a magazine.
-Get involved in a sport or anther hobby – you’ll be surprised how good you’ll feel.
-Treat yourself to something special.
-Contemplate the harmful effects of smoking. You may find that’s enough to help you quit.
Relaxation/Tension Reduction
-Many smokers use their habit as a crutch in moments of discomfort. If you’re this type, you may find it easy to
quit when things are good, but tough when things go wrong.
-Activity is a great tension reducer and distraction. Exercise clears stress chemicals from the body, get out there
and find an exercise you could love.
-Consider learning meditation, yoga and other stress relieving hobbies.
-Try some deep breathing exercises. (Believe it or not, they do work for many people). Or feel free to talk to your
health care professional about other relaxation techniques.
-Think about what you really need when you’re upset. Talk with a friend.
Craving
-If you scored high in this category, you’re not unusual. Your craving for another cigarette begins to build up the
moment you out one out. Is the craving psychological, physical, or both? If you crave nicotine, your nicotine
receptors in the brain make you uncomfortable and irritable when the level of nicotine in your blood drops.
Strongly consider using nicotine replacement products (patch, gum, spray, etc.) or the smoking cessation pill if
cravings keep you from stopping your tobacco.
-In addition, reorder your day to avoid situations that trigger your smoking urge. For example, change your
morning routine ad your work habits, alter your driving route, etc.
-Stay busy! Don’t allow yourself to have gaps of unprogrammed time.
Habit
-Once smoking become habitual, you smoke automatically. Chances are you enjoy only a fraction of the
cigarettes you smoke. You have established many “Pavlovian” triggers in your brain. Smoking is linked to
driving, coffee, telephones and all sorts of daily habits.
-Disconnect the Pavlovian behaviors. Declare the hose smoke free! Throw away your cigarettes, ashtrays, etc.
-If your spouse or friends smoke, designate a portion of your home as smoke-free.
-Chew sugar-free gum.
-Go to places where smoking is prohibited – public buildings, movies, theaters, libraries, etc.
-Substitute a different behavior when you are bored. Take a soothing bath or shower or listen to music.
-Have your car cleaned. Wash out the ashtray and fill it with toothpicks.
-Have the inside of your house – drapes, carpets, furniture – thoroughly cleaned.
Success in Cessation starts with making a
SOLID DECISION*
If you are still ambivalent about quitting smoking or if you have tried to quit before
and failed, you can harness the power of a “solid decision.”
Fill out the grid below and really think about what is important to you.
Everyone has a love/hate relationship with certain things in their lives.
If you want to change a behavior, you need to take a look at the positives and
negatives of the behavior. Create an honest picture of your life.
What I LOVE about my tobacco use What I HATE about my tobacco use
Now:
Now:
5 years from now:
5 years from now:
10 years from now:
10 years from now:
20 years from now:
20 years from now:
You have to own the pain!
You must face what tobacco holds for you both now and in the distant future.
MAKE A POSITIVE SYMBOL
List the top 3 positive reasons you have for quitting
1.
2.
3.
If you know what
you want MORE
than your tobacco…
then you can quit.
NEURAL ASSOCIATIVE CONDITIONING*
Now harness the power of your solid decision.
Associate what you HATE about your tobacco with the tobacco when you use it. Go
over that list in your head every time you smoke or feel like smoking.
Then, the rest of the day, you only think good thoughts about yourself.
Develop a vision of yourself as a non-smoker that is so powerful
that you will do anything to achieve your desire.
From this list, you can make a symbol.
It might be a picture of a mountain you want to climb when your lungs feel great or a
place you want to visit with the cash you save.
It might be a locket with a picture of a loved one or
it might just be a symbol for freedom and independence.
When the tobacco “CRAVING VOICES” come…
grab your symbol and talk back to them. Whether you smoke or not, the craving
voices will go away in 3 to 5 minutes. Your solid decision and your symbol will
strengthen you & give you power in your quest to be smoke free.
(*Ideas adapted from a speech by Tony Robbins)
Tobacco Cessation Medications:
Analogy: Quitting tobacco meds are like shoes. You know how you try on shoes and some fit and
some don’t, but you don’t give up wearing shoes?
It’s the same way with the tobacco meds listed here. You just try them on and see if they fit.
CHANTIX (or Varenicline)
Quadruples success rates.
This medication was designed specifically to block the nicotine receptors in the brain.
It quadruples quitting success rates and it seems to decrease both craving and withdrawal symptoms. Because it
blocks nicotine, it is not used with nicotine replacement products such as the patch or gum. (Both smokers and
dippers can use Chantix.)

How do I start it and how long do I take it?
o Your health care provider will prescribe a “Chanitx Starter Kit” that lasts for one month. You
start the medication 7 days BEFORE your quit date (although some people are on it a few
weeks before quitting). For the first four days you will take one pill in the morning. After that
you will take two pills a day.
o Take your pill after eating and with a full glass (8oz) of water.
o Most people use Chantix for 3 months. It is possible to continue Chantix for a total of 6 months
if you think that would help keep you tobacco free.

Are there any contraindications?
o If you have kidney problems or are on kidney dialysis, you may need a lower dose of the
medication
o If you are pregnant or breast feeding, the safety of the medication has not been studied.

How much does it cost?
o Check with your insurance company to see if they will cover this medication, many of them do
and you would only have a co-pay.
o At VCU’s Student Health Service, we can special order you a month supply for about $92.00
(or less than a month supply of cigarettes).
o Chantix costs about $120.00/month at outside pharmacies. Sam’s Club and Costco may be
considerably cheaper.

Are there any side effects?
o The primary side effects are that you stop thinking about cigarettes and you quit with less
frustration and withdrawal.
o Most of the other side effects have been minimal and have not caused patients to stop the
medication.
o About one third of people may get some mild nausea or intestinal symptoms. These symptoms
are often reduced when you are no longer using nicotine.
o Rare cases have been reported of irritability and depression. If you become depressed or
moody, please contact your health care provider immediately. The medication dose may be
reduced or discontinued depending on your symptoms.
 FOR MORE INFORMATION visit www.CHANTIX.com
 Please check out their website and their cessation support!!!
 Or Call 1 (877) 242-6849
If you have more questions, feel free to email VCU’s tobacco cessation specialist-
Linda Hancock at VCU quit@vcu.edu
Bupropion or Zyban
(triples success rates)
Bupropion is the smoking cessation pill that has been on the market the longest. Research suggests that it can
triple success rates. Bupropion is available in a generic 100 mg tablet and a non-generic 150 mg sustained
release tablet called Zyban. Wellbutrin is also a trade name for the buproprion. Bupropion, of any kind, is only
available by prescription. The information in the boxes below demonstrates what prescriptions for a smoking
cessation pill might look depending upon whether you choose to use name-brand Zyban or generic bupropion.
The generic is considerably cheaper.
Zyban 150 mg SR tablets
#60 tablets
One tablet each morning for 3 days,
Then one tablet twice a day
2 refills
Cost: about $60-$100 for 60
tabs
bupropion 100 mg tablets
#60 tablets
One tablet each morning for 3 days,
then one tablet twice a day
(may increase to 3x/day if needed)
2 refills
Cost: At Student Health $15for 60
tabs
Guidelines for using buproprion or buproprion SR:
 Purchase and start using the bupropion about two weeks BEFORE your quit date.
 You may continue to smoke while on bupropion for the next 7 to 14 days. During that time the bupropion
will work on your neuro-receptors to decrease craving and withdrawal.
 After two weeks, if you have not naturally stopped smoking, then you need to set and celebrate a definite
quit date.
 When starting the medicine, take one bupropion in the morning for three days.
 If after three days, you notice no decrease in smoking and no side effects, then take one pill twice a day.
Take the second pill around dinnertime. Don’t take it at bedtime it might keep you awake.
 If after a few days, you are feeling any unpleasant side effects (such as extra energy that keeps you awake),
then do not increase the dose. Maintain taking only one tab in the morning. Monitor your smoking behavior.
Some people are very sensitive to medicines and can quit simply using one pill a day. If you are extremely
sensitive to medicines and dislike the feeling of the pill, the good news is that you may even be able to quit
on half a pill a day or decrease to a 75mg dose.
 If you miss a pill, never double the dose.
 If you are sensitive to bupropion and feel wound-up, talk to your health care provider, but be optimistic.
This usually passes in a few days and is a sign that the medication is working.
 When quit date arrives, if you still need your tobacco you can use a nicotine replacement product with the
bupropion for extra support. Bupropion is not nicotine. Using both products together is safe. So consider
adding the patch, gum, lozenges, etc. if you need extra help. Most people don’t need to do this unless they
were heavy smokers for many years.
 The company that makes bupropion recommends staying on the medicine for at least 7 to 12 weeks.
Physical withdrawal from nicotine ends in two weeks, but the extra time on the medication provides support
while you learn to live as a non-smoker. You need to get into the car, visit with friends, finish a meal and
talk on the phone many times before the behavioral cue to smoke fades away. Bupropion makes this process
easier.
 You should NOT take this medicine if you have any of the following: A history of seizures, eating
disorders, or are currently on any medications that can lower the seizure potential- such as MOAs or St.
John’s Wort. Ask your health care provider or pharmacist about drug interactions if you are on other
medications.
 The company recommends that you do not use alcohol with bupropion.
Possible side effects: Most people no side effects; they simple notice a decreased urge to use tobacco.
If side effects occur they are usually beneficial. You might notice less depression, extra
energy, decreased eating (some who are over weight lose weight), and improved attention in
those with attention deficit disorder. Some do complain of headache or an unusual taste in the
mouth if they smoke while on the medication, but this helps to deter smoking. If you have any other side effects
or problems, contact your health care provider.
Distracters are helpful.
One student who quit did so using silly putty. She has contributed this poem and idea to our efforts.
Other’s have used games on cell phones.
We now purchase generic “putty” in eggs and then add the following instructions folded up into the
egg with the putty to tell them how to use it.
Smoking is silly, putty is not!
This putty is free but smoking costs a lot.
When feel the need to grab your pack,
just reach for your putty and you can fight back.
Don’t get stressed out or in a tizzy.
Just let this putty keep your hands busy!
When you’re driving and after you eat,
when you’re awake, when you’re beat,
when you’re out with a buddy,
just break out the silly putty!
Don’t light up, be all you can be
by making strides in life to live smokefree.
-Written by a newly smokefree student
who used putty to beat tobacco