Cigarette smoking causes many health problems. Second hand smoke is also dangerous. This may be more challenging than you think, however, keep trying and seek help at Smoking Cessation Clinics near you.

Tips to help you Quit Smoking


  • Be honest with yourself and recognize your strengths and challenges
  • Select one specific date when you will quit
  • Tell friends, family, and co-workers about your quit date
  • Get a friend who will also quit and buddy up through the process
  • Select a personal message you will recite to yourself eg. “I am a champion, I can do this”
  • Make a plan for challenging situations like at a party where your friends are smoking


  • Decide whether you are going to go “cold turkey” or use a nicotine replacement therapy such as the nicotine patch or gum
  • Stock up on oral substitutes, such as hard candy, sugarless gum, carrot sticks, toothpicks
  • Ask friends and family who smoke to not smoke around you
  • In a social situation, hold a non-alcoholic drink in the hand you tend to hold the cigarete and use a straw to sip your drink Identify the times you smoke eg. at what time of the day and associated with which activities? Make a list to change these patterns/activities
  • Stay away from your friends who smoke


  • Start an exercise program
  • Examine your regular routine eg. If you smoke after dinner, then make a plan for another activity after dinner. Eg. Do the dishes
  • Cigarettes may taste better after eating certain foods. Be self-aware and make different food choices
  • Be aware of whether you use cigarettes after particular drinks. Choose different drinks so lessen the chance of having a craving
  • Throw away all cigarettes and ashtrays
  • Make a list of reasons you want to quit and post it in a visible place

On the day that you will quit smoking

Do not smoke at all

Stay busy with work, hobby or a project

Start using your nicotine patch or gum

Drink lots of water or juice

Do not use alcohol

Stay away from friends or family who are smoking

Attend a stop-smoking group or follow a self-help plan

Be prepared to manage the cravings; these last 3 – 5 minutes and will pass

Use a distracting agent like gum to assist you until the craving passes

Go for a walk or participate in an activity that will distract you from wanting to smoke

Practice deep breathing exercises and visual distraction