Surviving the First Month

• Pick a day to quit when you won’t be under too much pressure or stress.

• On the evening before your quit day throw away all cigarettes, lighters, and ashtrays.

• Make day one special, be kind to yourself.

• Use your imagination to find something else to do with your hands and lips.

• Do things to maintain a clean mouth taste, such as brushing your teeth frequently, chewing gum or using a mouthwash.

• Tell yourself, “I choose not to smoke - I am in control”.

• Keep low calorie nibbles at hand, such as fresh fruit or sugar free gum.

• Practice saying, “ No thanks, I don’t smoke”, or if someone is persistent, “No thanks, I’ll have one later” or “ I’ve a bit of a sore throat”.

• Start a savings jar by putting in the amount you would normally spend on cigarettes. Write or stick a picture on it of what you are saving for.

• Take your favourite clothes to the cleaners to prepare for their new smoke free life.

• Avoid as much as possible those places or situations which will remind you of smoking.

• Stop and smell the flowers - you’ll be amazed at how quickly your sense of smell will improve once you stop smoking.

• Take up a sport or get active by walking or cycling- you’ll find it easier when you don’t smoke.

• Plan a treat for yourself (and your supporters)- cinema, a meal out, new clothes.

• Don’t think ahead of life without smoking. Each day without a cigarette is another success.

• Don’t think that “one won’t hurt” - it will.

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