Tools for Quitting

Reasons to Quit

What Smoking Does to Us

  • Smoking causes 1 out of every 5 deaths in US
  • On average smokers die 7 - 8 years too early
  • More than 440,000 deaths in the US each year are from smoking-related illnesses, according to the National Cancer Institute

What Smoking Costs Us*

*Based on 52 weeks in a year

  • $3 a pack @ 5 packs a week = $780 a year
  • $3 a pack @ 10 packs a week = $1560 a year
  • $5 a pack @ 5 packs a week = $1300 a year
  • $5 a pack @ 10 packs a week = $2600 a year

Why Do Smokers Keep Smoking?

  • Smokers need the nicotine in cigarettes. They are addicted to nicotine.
  • People often smoke when they are stressed, bored, or angry.
  • Smoking also becomes a habit.

Ending the Addiction

  • The nicotine patch, gum or spray can increase your chance of quitting
  • Medications (pills) can help smokers to quit. A smoker starts taking the pills a week or two before their quit date.

Tips for Quitting

The 5 D's Can Help

  1. Drink water.
  2. Deep breathe.
  3. Do things to stay busy.
  4. Delay each cigarette 3 to 5 minutes.
  5. Discuss feelings with family and friends.

Withdrawal Symptoms and Activities that Might Help



Dry mouth; sore throat, gums, or tongue

Sip ice-cold water or fruit juice, or chew gum


Take a warm bath or shower. Try relaxation or meditation techniques.

Trouble sleeping

Don't drink coffee, tea, or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques.


Add roughage to your diet, such as raw fruit, vegetables, and whole-grain cereals. Drink 6-8 glasses of water a day.


Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a chance to begin to heal itself over a couple of weeks.


Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks.


Take a walk, soak in a hot bath, and try relaxation or irritability meditation techniques.


Sip warm herbal tea. Suck on cough drops or sugarless hard candy.

Sourced from:
Fox Chase Cancer Center, Philadelphia, "Quitting Times: A Magazine for Women Who Smoke"
National Cancer Institute, "Clearing the Air: How to Quit Smoking" 1993
Louisiana Campaign for Tobacco-Free Living, "Guide to Quit Smoking"
Mary Calvagna, MS, "Tips to Help You Stop Smoking" 2008

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