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 Contents
• I Quit
• The Day You Quit
• The Crazies — How Bad Will It Be?
• How do I handle It?
• I Got it Beat!
• Who Ya Gonna Call?
 

The Day You Quit

Full Document in Adobe Acrobat Format (PDF PDF-1065K )

1. Throw away all your cigarettes, lighters, and ashtrays.

2. You will feel the urge to smoke, but it usually passes in 2–3 minutes. When you feel the urge, do something else. Take deep breaths and let them out slowly. Drink a glass of water.

3. Carry things to put in your mouth, like gum, hard candy or toothpicks.

4. Keep busy: Go to the movies, ride your bike, walk the dog, play video games, call a friend.

5. Go to places where you’re not allowed to smoke, like the movies or the mall.
 

An image of a lady displaying an ashtray with cigarettes in it.The First Few Days

1. The first few days after you quit, don’t hang around people and places where you used to smoke. If your family or friends smoke, ask them not to

• smoke around you
• offer you cigarettes
• leave cigarettes where you can find them
• tease you about not smoking.

2. Turn your room into a "no smoking zone," especially if your family smokes.

3. Spend a lot of time in places where you’re not allowed to smoke.

4. Drink lots of water and fruit juice, but don’t drink anything with caffeine in it, like soda, coffee, or tea.
 

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This page last reviewed April 16, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Office on Smoking and Health