Tips for Quitting Smoking

Stress Management. The number one reason people seem to relapse is out of stress. Exercise, adequate sleep and proper nutrition are the basics, but there are many ways to relax. Some ways include hot showers, music, deep breathing exercises and Progressive Muscle Relaxation Technique (PMR) where you tense and relax your muscles. Meditation, hobbies, massages, etc. are excellent ways to de-stress as well.

Oral Substitutes. Smoking is a very orally fixated habit. One tip many have not heard of is the "Straw Method." Find a straw that has the width of a cigarette, cut the straw down to the size of a cigarette, stuff the straw with cotton—this acts as a filter. Puff on that instead. A menthol smoker may first soak the cotton in mint mouth wash, and let it dry before stuffing the straw. Other oral substitutes are cinnamon sticks, gum, hard candies, vegetable sticks, fruits, nuts, toothpicks and water.

Prepare Yourself. Nicotine Replacement Therapy (patches, gum, etc.) helps take the edge off cravings. Remember to take it slow, and make behavioral changes such as stopping smoking in the car and home and take different types of breaks while at work. Cut back, and practice fighting your cravings before quitting. Cravings generally last 8-10 minutes and then pass.

Determination. It's been said that, "Success is 99% failure..." and that goes hand in hand with quitting smoking. A quitline service will never give up helping you try to quit smoking, and you shouldn't either!

Set a Meaningful Quit Date. Tobacco dependence is stronger than heroine or cocaine. Getting a quit date is the first step. If possible set a meaningful quit date around an anniversary, holiday or birthday. Celebrate being smoke free one day at a time, one-month, three-months, six-months, one-year, etc. Do something special on your smoke free anniversary date.

This information has been approved by Colorado Quitline Coach Douglas Olivas (April 2009).