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What To Do When the Quit Day Comes

  • Do not smoke. Stop smoking the night before and when you wake up the next morning, you will have an 8-hour head start to being smoke-free!
  • Keep active – try walking, exercising or doing other activities or hobbies.
  • Drink lots of water and juices.
  • Start nicotine replacement therapy (if chosen).
  • Continue attending a smoking cessation class, following a self-help plan and using computer resources. Call your support system or the quitline when you’re tempted.
  • Avoid high-risk situations where the urge to smoke is strong. Sit in non-smoking sections when you go out to eat or frequent smoke-free establishments.
  • Reduce or avoid alcohol and caffeine. Why? Alcohol clouds judgment and can make it easier to slip and smoke. Plus, alcohol may be linked to smoking for some people and it’s important to break this connection.
  • Use the four “A’s”

    Avoid. Certain people and places can tempt you to smoke. Stay away for now. Later on, you’ll be able to cope.

    Alter. Switch to soft drinks or water instead of coffee or alcohol. Take a different route to school or work. Take a walk when you used to take a smoke break!

    Alternatives. Use oral substitutions like sugarless gum, hard candy or sunflower seeds.

    Activities. Exercise or hobbies that keep your hands busy (video games, needlework, woodworking, etc.) can help distract the urge to smoke.

If you’re still having issues with the day of the quit, try talking to some of the people who have quit already.

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