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How to Quit Smoking

10 Tips to stop smoking

  1. Make a Plan - Having a plan can make your quit day easier. A quit plan gives you ways to stay focused, confident, and motivated to quit.
  2. Avoid Smoking Triggers - Triggers are the people, places, things, and situations that set off your urge to smoke. Try to avoid all your triggers.
  3. Remove Reminders of Smoking - Getting rid of smoking reminders can keep you on track. Clean out your car, home, and work areas to start fresh. Smoking reminders can include your cigarettes, matches, ashtrays, and lighters.
  4. Stay Busy - Keeping busy is a great way to stay smoke free on your quit day. Staying busy will help you keep your mind off smoking and distract you from cravings.
  5. Take Deep Breaths - Whenever you feel a craving, take a deep breath in and slowly let it out. Stress is one of the strongest triggers for nicotine cravings, and this simple exercise will help you relax and calm down. Meditation is a form of deep breathing and relaxing. Some mediation techniques can help you be more aware of your thoughts, actions and feelings.
  6. Go to a Smoke Free Zone - Visit a public place since most public places do not allow smoking such as a movie theater, a museum, or a store.
  7. Drink Plenty of Water – Hydrating will help speed up the nicotine detox, will help ease your cough, and it’s a good way to combat increased appetite without changing your eating habits too much.
  8. Start a Healthy Lifestyle – Start exercising regularly and start eating healthier. Exercise will help improve your health faster and you will be able to see your progress overtime. Turn to healthy food options during meals and snacks. When a craving starts, nibbling on a carrot or celery stick will help occupy your hands and mouth. This creates a familiar movement to help you relax and gather yourself. You can also try chewing on gum to occupy the mouth.
  9. Stay Positive - Quitting smoking is difficult. The goal is to not smoke – not even one puff. Do whatever it takes to beat the urge to smoke. Keep trying different things until you find what works for you.
  10. Let Your Family And Friends Know – Your loved ones can help support you through this period of transition. You don’t need to rely on willpower alone to be smoke free.

If you need to seek professional help, please contact Optum Student Health Services to meet with someone one-on-one. Student Health Services can assist you with a referral to QuitWorks. This comprehensive program is provided at no additional cost.


MassArt Counseling and Wellness would like to support you in your efforts to quit smoking. Below are some helpful resources - many are free or available at minimal cost.