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Cessation Resources

Quitting smoking is hard to do, so don't feel bad if you have a rough time of it! It's as difficult for a smoker to quit smoking as it is for a heroin user to get off heroin.

Below are some ways to help survive the school day without tobacco, and a list of things to do when you get the urge to smoke.

I Quit Brochure Image Download this brochure on quitting from the Centers for Disease Control and Prevention (CDC) in PDF format (504kb). Click on the link or graphic to the left to view the brochure in your browser window, or right click on it and choose "Save Target As..." to save it to your hard drive for viewing or printing later. Adobe Acrobat Reader is required for viewing this brochure. Get Acrobat Reader for free here!

To get more information about quitting or to find an effective quit-smoking program, visit the Links page and the Tobacco Control Resources page for links to organizations and websites that can help you quit smoking for good!

Surviving the School Day
Without Tobacco

  • Sometimes quitting seems impossible when you think about having to make it through an entire school day without a cigarette - especially when your friends smoke and you're so used to your daily routine including smoking.
  • Just attack it one day at a time. Don't think about making it through the week or the month... just think about surviving today without a cigarette. It'll be over before you know it... and then you can worry about tomorrow... tomorrow! Here's some things you can do to make it through the day without tobacco.
  • Drink lots of water and juice, especially before breakfast. Try to drink 6 to 8 glasses of liquids during the day. This is thought to wash the nicotine out of your system more quickly. Avoid alcohol and caffeine! It'll only make things worse!
  • Print out the Help-A-Friend Adopt-A-Smoker contract on the Help-A-Friend page, and have a friend sign it with you. Having a friend for support and signing a contract may help you stay quit.
  • Brush your teeth frequently to take away the taste of tobacco and make your mouth taste fresh. Floss too.
  • Avoid the places where you usually use tobacco (i.e. in the bathroom, behind the gym, etc.). When you must go, try to occupy yourself with something else - like if you're going to the bathroom, try washing your hands vigorously instead of lighting up.
  • Chew sugarless gum or suck on breath mints throughout the day. Enjoy your fresh tasting mouth!
  • A lot of smokers find it hard to quit because they're used to having something in their mouths. Keep something in your mouth like a toothpick or a straw to keep your mouth busy.
  • Leave your cigarettes at home, and don't bum either!
  • Join a stop-smoking group or take a Tobacco-Free Teens class.
  • Visit your support person -- the school nurse, counselor, your favorite teacher, or a friend -- for encouragement.
  • Breathe deeply when you feel like smoking. Breathe in through your nose and out through your mouth. Count to four while you breathe in, hold it for a count of four, and count to four while you breathe out.
  • Exercise vigorously when possible. It helps to reduce stress.

Things To Do
When You Get the Urge to Smoke

  • Urges - they're the downfall of many a smoker who is trying to quit. Resist those urges... one at a time. Here's a list of just a few of the things you can do when you get the urge to light up.
  • Dance
  • Think about why you quit
  • Go to a friend, counselor, or teacher for encouragement or just to talk
  • Meditate
  • Email a friend
  • Sing a song
  • Play cards
  • Listen to the radio
  • Exercise
  • Surf the web (better yet, surf StepUpNC.com!)
  • Read a magazine, newspaper, or book
  • Drink a glass of water
  • Rent a video
  • Clean your room
  • Do aerobics
  • Play a video game
  • Fix something that's broken
  • Chew sugarless gum
  • Have a mint or hard candy
  • Try cooking a new recipe
  • Jog
  • Go to a museum
  • Do a breast self-exam
  • Study
  • Call up an old friend (or a new one!)
  • Do a craft project
  • Draw or paint a picture
  • Do a deep breathing relaxation exercise
  • Drink a glass of diet soda
  • Go for a walk
  • Read the comics
  • Do homework
  • Tell yourself "it will pass"
  • Play some music
  • Do your nails
  • Call or visit a friend or relative
  • Drink a cup of herbal tea
  • Go shopping
  • Do your hair
  • Sleep
  • Go to a movie
  • Write a poem
  • Take a bath
  • Play with your pet (or someone else's!)
  • Stretch
  • Floss your teeth
  • Go to the zoo
  • Have a healthy snack
  • Take your dog (or your neighbor's) for a walk
  • Chew on a toothpick or straw

Have you got more ideas for things to do when you get the urge to smoke or ways to survive the school day without tobacco? Send them to us by Email., and we'll add them to the list!

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