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Quit Tips
Steps to success
1. Select a quit date
2. Identify people who support your decision.
3. Use the problem solving tips below.
4. Consider using the nicotine gum or nicotine patch, if you’re not pregnant, underage, or have
serious medical conditions.
5. Keep the Arizona Smokers’ Helpline number handy.
6. Participate in a quit smoking class for added support.
Problem Solving Tips
Clean your house, car and workplace of Eat fruit
tobacco products;
Drink lots of water
Try washing the dishes by hand after meals
Avoid alcohol
Make friends with ex-tobacco users
Exercise, if your doctor allows it
Visit non-smoking places
Review your self-help material
Change driving routes
Practice what to say when someone offers
Practice deep breathing you tobacco: “No, thank you. I have
stopped using tobacco.”
Keep your mind and hands occupied
Prepare and carry with you a “Survival Bag”
Take a walk during your break or lunch
that includes:
Use prayer or meditation A 3 x 5 card with your top three reasons for
being tobacco-free
Find a support group
A picture of your loved ones
Reach out to your spiritual support group Arizona Smokers’ Helpline phone number (1-
(attend religious services) 800-556-6222)
Sugar-free gum or candy, cinnamon sticks,
carrot sticks, or straws
(Ferguson, 1987; Stanford Center for Research in Disease Prevention, 1985)
ff2a158c-ee17-4da3-a2e0-add0307c76ee.doc. Prepared by HCP 1999
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Problem Solving Tips: What to do when you feel…
Anxiety Irritability, Frustration, or Anger
Positive things to do: Positive things to do:
Do nothing for 10 minutes Take a walk or exercise, if your doctor
Do some stretching exercises allows it
Consider doing one thing at a time Talk to a friend or relative about how you
feel
Depressed STOP, close your eyes (unless you’re
Positive things to do: driving), breathe in deeply through your
Call a relative or friend nose and breathe out through your mouth.
Go to a movie, a concert or a show with Repeat this a few times
someone
Use prayer or meditation Insomnia
Positive things to do:
Difficulty concentrating Allow 10-15 minutes of “quiet time” before
Positive things to do: bedtime
Take breaks Read in bed
Do important tasks when you are most alert Avoid caffeine after 6 p.m.
Avoid sitting in the same position too long
Restlessness
Increased Appetite or Weight Gain Positive things to do:
Positive things to do: Try squeezing a rubber ball or “stress
Eat snack products like bagels (no butter), reliever”
pretzels or popcorn (no butter) Chew sugarless gum or candy, a carrot, or a
Eat at least 5 servings of fruits and toothpick
vegetables every day Work on a hobby; take one day at a time
Eat lean cuts of meat and low fat dairy
products
Avoid “fast foods”, convenience foods and
fried foods
Walk whenever possible, aim for 20 to 30
minutes a day, if your doctor allows it
Keep your “survival” bag with you at all
times
Drink lots of water
(Ferguson, 1987; Stanford Center for Research in Disease Prevention, 1985)
ff2a158c-ee17-4da3-a2e0-add0307c76ee.doc. Prepared by HCP 1999