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Last modified: Thursday, 28-Mar-2013 15:44:57 EDT

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:


  1. Avoid. Certain people and place can tempt you to smoke. Stay away for now. Later on, you'll be able to cope.
  2. 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.
  3. Alternatives. Use oral substitutes like sugarless gum, hard candy, or sunflower seeds.
  4. Activities. Exercise or do hobbies that keep your hands busy (video games, needlework, woodworking, etc.) can help distract the urge to smoke.


  1. DELAY a minute or two and the urge will pass.
  2. DRINK water to fight off cravings.
  3. DO something else to DISTRACT yourself. walk, call a friend, clean a closet, etc.
  4. DEEP BREATHE - it will relax you. Close your eyes and take ten slow deep breaths.
  5. DISCUSS your thoughts and feelings with someone close to you.

For more information, contact Linda Dudman in the UHS Health Promotion Office at (585) 273-5770 or