• Make Healthy Choices - Tobacco Treatment

    As you try to quit, you may feel urges to use tobacco. You can prevent or cope with these urges by following the 3As and 4Ds 

    3As

    • Avoid temptation. At first, try to stay away from anything that might make you want to use tobacco--like certain people, certain places or certain activities, such as drinking alcohol. Once you feel stronger, you will be able to handle temptation with more confidence.
    • Alter your habits. If drinking alcohol or coffee makes you want to use tobacco, drink juice or water instead. Take a different route to work. Take a brisk walk instead of a coffee break.
    • Alternatives. Chew sugarless gum. Suck on hard candy. Eat raw vegetables, such as carrot sticks. Chew on cinnamon sticks or straws.

    4Ds

    • Deep breathing. People who smoke breathe deeply as they inhale smoke. When you have an urge to smoke or use tobacco, breathe deeply. Then picture your lungs filling with fresh, clean air. Remind yourself of your reasons for quitting and the benefits you will gain as an ex-smoker and ex-tobacco user.
    • Delay. If you feel that you are about to chew, dip or light up, delay. Tell yourself you must wait at least 10 minutes. Often this simple trick will help you to move beyond the strong urge to use tobacco.
    • Drink water. Water is a great choice. It has no calories and helps clear your lungs.
    • Do something. Do something to lower your stress and help distract you from the urge to use tobacco. Exercise or keep your hands busy with hobbies, such as needlework or woodworking. Take a hot bath or read a book.

      Making healthy choices is not always easy work. So it is important that you reward yourself for your efforts. Save the money you would have spent on tobacco and buy yourself a treat. You can also reward yourself in ways that do not cost money. Visit a park or the library, start a new hobby, or practice yoga.


      Content adapted from the American Cancer Society’s Guide to Quitting. 
       
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