Use your Support Program

• If you enrolled with AlbertaQuits Helpline, expect your Cessation Counsellor to call you today to help you through your first tobacco-free day. If you did not enroll prior to your quit date, you can call any time for support or to deal with a crisis. You can also enroll in the program at any time during your quit.
• Join the AlbertaQuits Online community for peer support around the clock.
• If you plan to use quit smoking medications, follow the directions.

Studies show that, if you get counselling and use nicotine replacement therapy like the patch, gum or lozenges, you can double your chances of successfully quitting.

Call your Friends and Family

• Remind your friends and family that this is your quit date and ask for their support over the next few days and weeks.
• Talk to your Quit Buddy and discuss a plan for getting through your rough spots.

Manage Your Environment

• Keep healthy snacks on hand, like carrots, sugarless gum, cinnamon sticks, sunflower seeds, and grapes.
• Get rid of cigarettes and smoking paraphernalia, including lighters and ashtrays, from your home and vehicle.
• Make things clean and fresh at home and in your vehicle. Clean your drapes and clothes and wash the inside of your vehicle.
• Post no-smoking signs on your home and vehicle windows.

Keep Busy

• When cravings hit – do something else - and remember they only last a few minutes. For more help, see manage your cravings.
• Drink lots of water.
• Do anything out of your regular routine. For more help, review your Know Your Triggers chart.
• Keep your hands busy. Do crossword puzzles or needlework. Paint. Do woodworking, gardening, or household chores.
• Get some exercise - take a long walk, go for a jog, ride your bike or take your dog for a brisk walk.

Avoid Temptations

• Today and over the next few weeks, try to avoid doing things that you associate with smoking, including:
  • Coffee in the morning
  • Alcohol
  • Parties
• After meals, get up from the table immediately and brush your teeth. Consider going for a walk after meals.
• If you always smoke while driving, take a different route, or take transit for a while if you can.
• Go places and do things where smoking is not allowed.