Getting Ready to Quit Smoking
Step 1
- List all the reasons to quit.
- Tell friends and roommates about your plan.
- Make a list of things to do with the money saved by not buying cigarettes.
Step 2
- Pay attention to when and why you smoke.
- Think of other ways to relax or things to hold in your hand instead of a cigarette.
- Think of habits or routines that trigger the urge to smoke, then think of alternatives to smoking for the next time each trigger comes up.
- Make a list of these alternatives to use when you quit.
Step 3
- Stop buying cigarettes.
- Talk to a UHS clinician about aids such as the nicotine patch or nicotine gum, or ask about a prescription for a nicotine inhaler, nasal spray, or the non-nicotine pills, bupropion SR and varenicline.
- Think of reaching out when you need help. Remember that the Wisconsin Tobacco Quit Line (1-877-270-STOP) is available.
Step 4
- At the end of the day, throw away all cigarettes, matches, lighters, and ashtrays.
- Wash your clothes to get rid of the smell of cigarette smoke.
- Make an appointment with a dentist to have your teeth cleaned.
- Identify a reward to give yourself for quitting.
- Remember that this is the best decision for your health.
Call University Health Services at 265-5600 for help following through on your plan.
