Make a Quit Plan

Step 4: Deal with Withdrawal

Withdrawal from nicotine has two parts – the physical and the mental. The physical symptoms can be difficult to deal with, but nicotine replacement can help reduce cravings. Most people find that the bigger challenge of quitting is conquering the mental part.

• Recognize rationalizations and write them down. These are false ideas such as: "Today is not a good day; I'll quit tomorrow," "One more time won't kill me." "A lot of people smoke or chew and live to be 90."
• Avoid places where temptation is strong and people who might convince you to use tobacco.
• Alter your habits. Switch to juices, teas or water instead of alcohol or coffee, take a different route to work or take a brisk walk or write your thoughts in a journal instead of taking a coffee break.
• Decrease you stress. Exercise or do hobbies that keep your hands busy.
• Meditate, take deep breaths and drink water.
• If you feel that you are about to light up or chew, delay. Wait at least 10 minutes! This simple trick will allow you to get past the strong urge to use tobacco.
• Save the money you would have spent on tobacco and do something for yourself with the extra funds.

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