The American Cancer Society sponsors the Great American Smokeout November 17. If you’re a smoker, make a plan to quit for one day – or better yet, for good!

The Ohio Department of Health (ODH) can provide free assistance. The Ohio Tobacco Quit Line (1-800-QUIT-NOW) is a tobacco cessation resource available to pregnant women, uninsured, those on Medicaid and members of the Ohio Tobacco Collaborative.

Nicotine addiction is powerful. If you have tried to quit, you know how hard it can be. People who are trying to quit smoking go through both physical and psychological withdrawal. Here are some tips for quitting.

CRAVINGS

• Drink lots of liquids, especially water. Try herbal teas or fruit juices. Limit coffee, soft drinks and alcohol—they can increase your urge to smoke.
• Avoid sugar and fatty foods. Try low-calorie foods for snacking—carrots and other vegetables, sugarless gum, air-popped popcorn or low-fat cottage cheese. Don’t skip meals.
• Exercise regularly and moderately. Regular exercise helps. Joining an exercise group provides a healthy activity and a new routine.
• Get more sleep. Try to go to sleep earlier and get more rest.
• When cravings hit, distract yourself. Do something else immediately, such as talking to someone, getting busy with a task or taking deep breaths.
• Change your habits. Take a different route to work, eat breakfast in a different place or get up from the table right away after eating.
• Do something to reduce your stress. Take a hot bath or shower, read a book or exercise.

PSYCHOLOGICAL NEEDS

• Remind yourself every day why you are quitting.
• Avoid places you connect with smoking.
• Develop a plan for relieving stress.
• Listen to relaxing music.
• Watch a funny movie.
• Take your mind off a problem and come back to it later.
• Rely on your friends, family and support group for help.
• Avoid alcohol. Drinking lowers your chances for success.

For more inspiration, check out the Dear Me: Nobody Can Make Me Quit But Me videos.

Last Updated: 11/1/10