Quit Day minus	5	List all of your reasons for quitting and tell your friends and family about your plan.  Stop buying cartons of cigarettes or tobacco.
Quit Day minus	4	Pay attention to when and why you smoke or use tobacco.  Think of new ways to relax or things to hold in your hand instead of a cigarette.  Think of habits or routines you may want to change.  Make a list to use when you quit.
Quit Day minus	3	Make a list of the things you could do with the extra money you will save by not buying tobacco.  Think of who to reach out to when you need help, like a tobacco support group.
Quit Day minus	2	Purchase over-the-counter nicotine replacement products or contact your doctor for prescription products.  Financial assistance for nicotine replacement products is available at the health department.
Quit Day minus	1	Think of a reward you will get yourself after you quit.  Make an appointment with your dentist to have your teeth cleaned.  At the end of the day, throw away all cigarettes and/or tobacco.  Put away lighters, matches, and ashtrays.
Quit Day		Keep very busy.  Change your routine when possible, and do things out of the ordinary that don't remind you of tobacco. Remind family, friends, and co-workers that this is your quit day, and ask them to help and support you.  Avoid alcohol.  Buy yourself a treat, or do something to celebrate.

1.    Delay - cravings will go away after about 10-15 minutes

2.    Drink Water - water will help clean chemicals out of your body

3.    Do Something - keep busy so you don't think about tobacco

4.    Deep Breathing - take deep breathes in and out to relax

 

You are not alone!  There is help.

Call the Illinois Tobacco Quitline at

1-866-784-8937 or 1-866-QUIT-YES

 

 

Wayne County Health Department
405 North Basin Road
Fairfield, IL 62837

Phone (618) 842-5166
Fax (618) 842-3305