1. Set a Quit Date
   Setting a date helps you take action and make a firm plan. It’s a step ahead of “thinking about quitting someday soon”.
    
2. Enroll with AlbertaQuits Helpline and/or AlbertaQuits Online
   AlbertaQuits Helpline has trained Cessation Counsellors to help you set up a quit plan that works best for you, or join the AlbertaQuits Online community for peer support, encouragement and advice.
    
3. Consider Stop Smoking Medications
   Stop smoking aids, like nicotine replacement therapy products and quit medications can double or even triple a person’s success rate. Talk to your physician, pharmacist or AlbertaQuits Helpline Cessation Counsellor to see whether this is an option for you. Some people have also achieved success with alternative therapies, such as hypnosis and acupuncture.
    
4. Change Your Daily Routine
   Tobacco is a part of your daily routine and lifestyle, so change the routine. Take a different route to work, have coffee breaks with non-smokers, avoid situations where you know other smokers are going to be, and make your home and vehicle tobacco-free.
    
5. Get Support from Family and Friends
   Let your family and friends know what they can do to help you: Do you want them to ask how you’re doing, or would you rather not talk about it? Ask them to be kind if you’re cranky. Sharing experiences with people who are also quitting can help you – and them.
    
6. Prepare for Withdrawal & Cravings
   Most relapses occur within the first three months, and most people try several times before they quit. However, if you anticipate the challenges, like nicotine withdrawal and cravings, you can prepare some coping strategies to get you through. Remember, cravings come in waves and last only about three minutes - so practice the 4Ds (Delay, Distract, Deep breathing, Drink water) and ride it out.
    
7. Change Your Eating Habits
   Stock up on fruits and vegetables, prepare them for a quick snack, and you'll have something to reach for when you get a craving. Keep baby carrots, celery, grapes and apples at hand when you read or watch TV. Drinking ice water will also help keep the cravings at bay.
    
8. Participate in Regular Physical Activity
   Physical activity can be very helpful when you are trying to quit smoking. Smokers are less likely to be physically active, and people who are physically active are less likely to smoke.
    
9. Reward Yourself
   Quitting smoking is a BIG DEAL! So acknowledge that and give yourself rewards as you reach your goals. Start a money jar or a freedom account and set aside the money you’ll save by quitting. Think of what you can do with all the money you’re not spending on tobacco!
    
10. Believe that You Can Do It
    Studies of tobacco users who successfully quit confirm one of the most important elements to success is believing YOU CAN DO IT!

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