Step 3: Quit Day

Talk to your doctor or call the Tobacco Quit Line to decide on a plan and resources that can effectively help you quit. Other local resources are available to help you find quit programs near you.

• Do not smoke or chew tobacco!
• Stay active. Try walking, exercising or doing other activities to keep your mind off of tobacco products. Carry a stress ball if it helps.
• Drink lots of water and juices.
• Begin using nicotine replacement therapy or join a class, if that is your choice.
• Avoid situations where the urge to use tobacco products is strong.
• Reduce or avoid alcohol.
• Change your routine.
• Use oral substitutes when you feel an urge.

Click here to download a handout with the quit plan.
Click here to download a worksheet to make a plan to quit tobacco

I’ve been through the quit process and I can relate to it. It’s rewarding to know I have an impact on people’s lives. Callers say, “Wow I didn’t think of that. That really helps!” and it’s nice to know I played a role in that. I just got off the phone with a guy who had been chewing and had successfully quit. He was so appreciative and just kept saying, “I couldn’t have done this without you!”