Quitting tobacco is difficult. On average, it takes a person several attempts before they are able to successfully quit forever. If you’ve unsuccessfully tried to quit before, don’t be discouraged! This just means that you know what doesn’t work, and can try new strategies the next time you try to quit. Each time you try to quit, will make the final successful quit attempt the easiest one.  

Some strategies for quitting when you feel a craving are:

Drink Water:          Taking a sip of water might be all it takes to distract your mind (and body!) from the urge to smoke.

Deep Breathing:    Giving yourself a moment of deep breathing my clear your head and allow you to talk yourself out of smoking. Deep breaths can also relieve                                            stress and tension, something that often contributes heavily to smoking cravings.

Distract Yourself:  Going for a walk, reading a book, or doing some kind of activity that you enjoy can help distract your mind from the desire to have a cigarette.

Delay:                       If you can hold out for two minutes, chances are very good that the craving will go away.

Discuss:                   Having someone to talk to about your feelings while you are quitting can be the difference in being successful or not. Find someone who is                                              supportive of you quitting tobacco. If you don’t have anyone like that in your life who is supportive of you, you can call the Utah Tobacco Quitline at 1-800-QUIT-NOW. Or, if                                          you join the Breathe Program for free, you can talk to a health educator in person and over the phone.


For more cessation help and information please visit the state of Utah Way to Quit website