Once you have reached your quit date...

[EmJay]

1. DON’T SMOKE!

2. Remember the rule of N.O.P.E! Not One Puff Ever!

3. Ask people you live with not to smoke around you. Spend time with non-smokers.

4. Keep busy, stay active – try walking, exercising or doing other activities.

5. Drink lots of water.

6. Begin using the nicotine replacement or other therapy that you have chosen. Unless of course it is Champix/Chantix or Zyban, in which case you will already have started using it.

7. Attend the stop smoking service if you have chosen one.

8. Reduce or avoid using alcohol.

9. Use the four “A”s to deal with tough situations.

- AVOID people and places that tempt you to smoke.

- ALTER some of your other daily habits, like your meal time, your route to work

- ALTERNATIVES for your mouth – like healthy snacks

- ACTIVITIES for your hands – like needlework, jewellery making, woodcarving or other hobbies

If you are worried about gaining weight, increase activity or think about seeing a nutritionist.

Remind yourself that staying quit, is probably the most important gift you can give yourself.