1. Don't Let Fear Paralyze You

    Don't let fear stop you before you get started. Set your date (or reset) and try until you succeed.

  2. Use a Quit Journal

    Consider starting a quit journal and list the reasons you have for quitting.

    Your journal will help you reach your goals and show your progress.

  3. Find a Shoulder to Lean On

    Find family and friends who are interested in your success. Get support from those who will provide help and encouragement when you need to get through a rough day.

  4. Eat Smart

    Physical withdrawal from nicotine is temporary. Understand what to expect when you quit smoking and be prepared to fuel yourself with healthy snacks to minimize the withdrawal period and help you stay energized.

  5. Drink Water

    Water will help flush cigarette toxins out of your body, and beat cravings to smoke. When you're well-hydrated, you'll feel better, especially when you're going through a nicotine withdrawal.

  6. Get Your Sleep

    When you're tired, cravings to smoke will seem stronger and you'll have less energy to deal with them. Try to get 8 hours of sleep in every night, and nap here and there if you need it.

  7. Get Moving

    Aim for a half hour of exercise every day. It will give you a feel-good boost. Walking is low impact activity and a quick fix for the urge to smoke. A 15 minute walk will help you feel refreshed and relaxed.

  8. One Day at a Time

    Every smoke free day makes you stronger. Take one day at a time, building on your success. Reflect on your smoke-free days, not on the brief urges that may come along.

  9. Be Educated

    Learn all you can about the benefits of quitting and the long term health and financial benefits, which come with quitting and staying quit.

  10. Accept the Urges and Let Them Go

    Think of urges to smoke as signs that your body is healing, becoming mentally and emotional stronger. Urges will subside and a smoke free lifestyle will become your new way of living.

  11. Positive Self-Talk

    Quitting tobacco is a gift, not a sacrifice. You are choosing not to smoke because you want to be free from the addition. Pay attention to what you say to yourself. Stay positive about the process and the rewards.

  12. Be Patient

    Give yourself the gift of time and patience. Work to undo old patterns and replace them with newer, healthier choices. You can do it

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