University Health Service (UHS)
Health Promotion Office
What to Do
When the Quit Date Comes
The all-important "Quit Date" has arrived, and even though you may be completely prepared, you are still stressed and need a guide of what you should do. Here are some suggestions to help make your "Quit Date" more painless and much easier:
- Do not smoke. Stop smoking the night before. When you wake up in the morning, you will have an eight-hour head start to being smoke-free!
- Keep active—try walking, exercising, or doing other activities or hobbies.
- Drink lots of water and fruit juices.
- Start nicotine replacement therapy if you chose to do so.
- Continue following a self-help plan, using computer resources, talking with your primary care provider, etc. Call your support system or a quit line when you are tempted to light up.
- Avoid high-risk situations where the urge to smoke is strong.
- Reduce or avoid alcohol and/or caffeine. Alcohol clouds judgment and can make it easier for you to slip up and smoke. Plus, alcohol and caffeine may be linked to smoking for some people. It is important to break this connection.
USE THE 4 "A'S"
- Avoid. Certain people and place 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 alcohol or coffee. Take a different route to school or work. Take a walk when you used to take a smoke break.
- Alternatives. Use oral substitutes like sugarless gum, hard candy, or sunflower seeds.
- Activities. Exercise or do hobbies that keep your hands busy (video games, needlework, woodworking, etc.) can help distract the urge to smoke.
USE THE 5 "D'S"
- DELAY a minute or two and the urge will pass.
- DRINK water to fight off cravings.
- DO something else to DISTRACT yourself. walk, call a friend, clean a closet, etc.
- DEEP BREATHE - it will relax you. Close your eyes and take ten slow deep breaths.
- DISCUSS your thoughts and feelings with someone close to you.