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Want to Quit?

Quit Tips
  • Rethink past quit attempts
    Reflect on what your challenges were to quitting.
  • Make a quit plan and set a date
    Stick to your quit date. Write down your quit date and carry it with you.
  • Tell others you are quitting so they can support you
    Ask someone you trust to help you.  Call a friend or family member if you feel you might slip.
  • Have a plan to deal with your triggers
    Before you quit, try tracking your triggers – learn what makes you light up.  Common triggers include drinking (e.g. alcohol, coffee), stress and driving.  Use the Trigger Tracker – print it out and keep it with you.  Every time you have a cigarette, write down why you had it.  If you know your triggers, you can learn how to control them.
  • Avoid tempting situations
    After using the Trigger Tracker form, you’ll know what your triggers are - have a plan in place to cope with them.
  • Celebrate your success
    Reward yourself! You deserve it!
The 4 D's

If you’re having a craving, remember the 4 D’s:

Deep Breathe: Take deep breaths and think about something other than smoking.  Maybe you’ll think about the fact that with each breath, your lungs are healing.

Delay: Delay smoking for 10 minutes.  Cravings usually only last a few minutes and they happen less often as time goes by.

Drink: Drink water instead.  This will help flush the nicotine and toxins out of your body, and it helps when you feel you need the hand-to-mouth action.

Do Something: Do something else to distract yourself from the craving.

Feeling Stressed?

Stress is a part of life.  Lots of people who smoke think that cigarettes help them cope with stress.  That’s not true! Fact is, smoking increases stress. 


  • Increases your blood pressure
  • Increases your heart rate
  • Decreases your circulation

These three things can make you feel more anxious and stressed.  Although quitting can be hard, people who stop smoking say that they feel less stress after quitting.

Smoke-free tips for coping with stress after you quit:

  • Take a long bath or shower
  • Take deep breaths
  • Talk to a friend or someone you trust
  • Go for a walk, run, or play a game
  • Leave stressful situations
  • Get a massage
  • Read a book
  • Do something you love to do