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Many people use tobacco for years and don't really think about why.  Challenge yourself at this moment to write down your reasons for using tobacco and reasons you feel you can't quit.  At the same time, open your mind to the idea that you can choose to leave tobacco behind you.  Please write this affirmation:  "I will find a way to quit smoking/dipping".  You have just taken the first steps!

Qualified help is available. Assistance from Oklahoma Tobacco Helpline (www.OKHelpLine.com) is available free of charge.  Call 1-800-784-8669 or 1-800-QUIT NOW for more information. 

Prescriptions for Chantix and Wellbutrin SR have zero copay for employees who have the NRHS insurance.  Nicotine patches can be purchased at cost from Central Supply.  

Here are more free resources:





Smokeless tobacco resources



Living Tobacco Free

Use your imagination.  Picture a healthier you.  This version of "you" doesn't use tobacco any more.  As you think of how you look, are you happy with what you see in the mirror?  Premature wrinkling of your skin is reduced,  the yellow staining of your teeth is gone and as you smile, your gums are pink and healthy.  In addition to fresh breath, a sense of smell and taste is rediscovered.  Food tastes great!  Consider your home, clothes, hair and car.  The smell of stale tobacco is gone.  And where did all the energy come from?  Playing with your children, grandchildren or pets just got easier.  Improved appearance, more energy and smelling great are just part of your new life.  Now consider the financial rewards:  vacations and special "me" treats are more affordable.  Allow yourself to seriously consider how pleasant life will be without tobacco use.


Are you ready to take action?

Set your date. Once you decide to quit, write down your quit date where it is visible to you and those who will be your support system.



Change your environment. Get rid of ALL your tobacco products (cigarettes, ashtrays, chewing tobacco, spit cup, cigars, pipe etc.) at home, work and car. Don't allow people to smoke in your home. Review your previous attempts to quit, think about what worked and what didn't.  What will you do differently?


Gather Support

Tell your family, friends and co-workers that you would like their support. Talk to your health care provider regarding medications and other coping strategies. Chances of success increase when you use medication and use it correctly.  Talk to your physician about what medication is right for you.

Counseling-individual, group or telephone may be beneficial. 


Learn New Skills and Behaviors

Actively avoid tobacco use.  Use substitutions and distractions.  Learn new skills and change your behavior or routine to help you through your cravings.  Some examples of substitutions and distractions include:

  • Take a walk
  • Exercise
  • Take a hot bath or shower
  • Chew sugarless gum
  • Go to a movie
  • Keep your hands busy with needlepoint, woodcarving or your favorite pastime. 


Be Prepared for Relapse or Difficult Situations

Relapse or slips may occur during the process of quitting. You have not failed!  Remember that stopping your tobacco use is a learning process.  Think about why you relapsed/slipped and create a solution to deal with the situation the next time it occurs.  Each time you go through these steps, you learn something that will help you ultimately succeed.  There is no substitute for the use of common sense to avoid situations where you are likely to smoke/dip.

Remember that smokeless tobacco is not an acceptable substitute for smoking. Using alcohol will lower your chances of success. 

Maintain a healthy diet and add routine exercise (even walking). If you have weight gain, don't be discouraged. Weight gain can be temporary. By quitting tobacco, you are on your way to a healthier lifestyle. This healthy lifestyle has even helped some people lose weight when they quit.