Now that you've made the decision to quit, here are some suggestions to help you make certain you STAY QUIT!! If you have a suggestion that is not shown here, please e-mail me so I can include it.

Throw away all smoking paraphernalia - ashtrays, lighters, matches - anything that has to do with smoking.

If you don't already exercise daily, get in the habit immediately. Start slow - do just a little each day.

Drink more water, juices, herbal infusions.

Eliminate or cut back on caffeine and alcohol.

Stock up on carrot sticks, celery sticks, raisins, nuts, sugarless candy or gum. When you get the urge to smoke, nibble on something instead.

Keep a small bottle of minty mouthwash handy and rinse your mouth often.

Brush your teeth as soon as you finish eating anything.

If you start to really crave a cigarette, take a short walk instead.

Avoid places that you associate with smoking, e.g. bars.

Frequent places that don't allow smoking - museums, theaters, libraries.

Avoid boredom by keeping a good book or magazine with you at all times. Don't just sit when you can read.

Take up a new hobby.

Hang "No Smoking" signs at home and at work.

NEVER let anyone smoke in your home again.

Always sit in the non-smoking section.

Practice turning down an offered cigarette.

Make list of all of the reasons you quit.

Make a dental appointment to have your teeth cleaned.

Keep track of how much money you've saved.

Put the money you would have spent on cigarettes into a bank account. When you've been quit for six months, take yourself on a nice vacation.

Reward yourself every week that you stay quit.

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