Quitting smoking can be one of the most difficult health challenges to face. Here are ideas on how to kick the habit:
Before You Quit
Select a date to quit and stick to it!
Tell everyone you are going to quit
Postpone your first tobacco use of the day by one hour each day
Don't carry tobacco with you; make it inconvenient to use
Create a "survival pack." Possible contents: sugarless gum, hard candy, cinnamon sticks, toothpicks, straws, pretzels, fruit, sunflower seeds, vegetable sticks, aspirin for headaches, tissues for sweaty palms, list of reasons you are quitting and a picture of those you love
那天你就放弃了
Throw away all tobacco, ashtrays, lighter and spittoons
Keep very busy
Go places you can't smoke or chew (mall, movies, etc.)
Surround yourself with non-tobacco using people
Clean your clothes to rid them of tobacco odor
Handling Your Urges
Remember, urges last only two to three minutes
Light an incense candle instead
Exercise or go for a walk
Keep your hands busy (do a puzzle, write a letter)
Take a shower
Call a friend or family member for support
Check out the resources in your state to help you quit
Remember the Four "Ds:"
Delay (2-3 minutes)
Drink a glass of water
Deep breathing
Distraction
For Your Successful Tobacco-Free Life
庆祝你的成功;治疗yourself to something nice with the money you would have spent on tobacco
Ask a friend or spouse to quit with you or get a buddy to support you
Don't think in terms of never using tobacco again - take it one day at a time
Find ways to handle trigger times and places (drinking coffee, driving, after meals)
Brush your teeth or use mouthwash after meals
Avoid caffeine and alcohol
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