Listed below are a variety of tips to help you quit tobacco use. Remember, different methods work for different people - so it's important to find the right combination for you.

• Set a firm quit date.
• Throw away all tobacco products, including ashtrays and lighters.
• Call Quitline Iowa at 1.800.QUIT.NOW or the Lung HelpLine at 1.800.LUNG.USA.
• Take a pledge to have a smoke-free vehicle and/or home and stand by it.
• Stock up on low-calorie snacks and sugar-free gum and mints.
• Think about what activities you will do when you have a strong urge to use tobacco products (doodling on a piece of paper, drinking a nice cold cup of water, going for a walk, etc.).
• Anticipate risky situations (based on your triggers) and what you will do in those situations.
• Practice deep breathing.
• Consider Nicotine Replacement Therapy to start you on the right track, such as the patch, gum or lozenge. (Talk to your doctor before taking this step.)
• Have a good support system set up. Ask family, friends and co-workers to support you and your goal.
• Write down the reasons why you want to quit and be specific. Keep this list close and when you feel the urge to use tobacco products, read through the list to remember why you are taking this step.
• Think positively! Cravings last 3-5 minutes. If you've made it tobacco-free for 5 minutes, you can make it another 5 minutes!