Wellness Programs

Tobacco and Other Drugs



Are you a smoker and want to quit?
Here are some helpful tips:

  • SET A QUIT DATE. Make a plan – write down your plan and your personal motivation, post it somewhere where you will see it every day. Practice saying “no thanks, I don’t smoke,” in anticipation of your quit date.
  • FULLY COMMIT. Tell your family & friends that you’re quitting smoking, keep a blog or journal, join a smoking cessation group, designate someone to contact if you’re on the verge of giving up.
  • PURGE. Get rid of smoking paraphernalia, wash everything that smells like smoke and put air fresheners in your house and car. You’ve smoked your last cigarette, turn over a new leaf.
  • STAY HEALTHY & BUSY. Managing nicotine withdrawal is harder when you’re tired, hungry, dehydrated and bored.
  • MAKE A WORKOUT SCHEDULE. Exercise may ease withdrawal symptoms and helps control weight gain.
  • DELAY. Have a plan when you have an urge – take deep breaths, chew gum, call someone, eat a snack, post on your cessation forum – the urge will pass
  • KNOW YOUR TRIGGERS. Recognize when you’re most likely to smoke and change your behaviors – cut down on alcohol, drink tea instead of coffee, chew gum after meals, etc.
  • TRY NICOTINE REPLACEMENT THERAPY. Nicotine gum, patches or lozenges can double your chances of staying quit.
  • DRINK CRANBERRY JUICE. It will accelerate the removal of alkaloid nicotine from your body & helps stabilize blood sugars.
  • REWARD YOURSELF. Put the money you would previously be spending on cigarettes in a jar every day. Set dates (1 day, 1 week, 1 month, etc.) to spend the money on you – clothes, technology, date night, etc.
  • NEVER TAKE ANOTHER PUFF. The only reasons to smoke again are, 1) you want to return to your previous level of consumption or, 2) you love withdrawal and want to make it last forever.
  • DON’T GIVE UP. Quitting is hard. If you relapse, remember why you wanted to quit in the first place, think critically about why your attempt failed and learn from your mistakes. Quit again!
  • LAUGH. Cigarettes don’t control your happiness.