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• Ask for help from family and friends.
• Make plans for the day and keep busy. Spend time in places where
smoking is not allowed such as a library or the movies. Change your
• Drink 8 glasses of water each day. This helps flush out the nicotine in
your body.
• Keep celery, sugarless gum, hard candy, straws or toothpicks handy to
help meet the urge of something in your mouth.
• Try deep breathing exercises and listen to relaxation tapes.
• Exercise.
• Eat regular meals.
• Start a money jar with the money you save by not buying cigarettes.
• Reward yourself at the end of the day for not smoking.

Over the next days and weeks you may be coping with withdrawal
symptoms and cravings. Exercise and relaxation can help with withdrawal
symptoms of anger, edginess or irritability. There will be times when you
really want to smoke. Wait. The urge will pass in a few minutes. Take slow,
deep breaths until you relax and forget about the urge to smoke. Drink water
slowly and hold it in your mouth for a little while. Take your mind off
smoking by thinking about something else or focus on the things you are
doing. Get up and move around.

Mark your success every day on a calendar. Reward yourself each day and
It is hard to quit smoking. Most people try several times before they succeed.
If you do smoke, do not give up on yourself. Remind yourself of how many
hours, days or weeks you have already gotten through. Identify what caused
you to smoke. Add it to your list of things to avoid or practice how you will
deal with it next time. Remind yourself why you quit smoking. Practice what
to do when you feel the urge to smoke. Reward yourself for your willpower
and courage. Take one day at a time.

Talk to your doctor or nurse if you have any questions or concerns.

10/2005. Developed through a partnership of The Ohio State University Medical Center, Mount Carmel
Health and OhioHealth, Columbus, Ohio. Available for use as a public service without copyright
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