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Deciding to quit tobacco is one of the best things you can do for yourself, so we want to help make it as easy as possible. Here are a few steps to get you started on the right track.

  1. Clear your home of tobacco – cigarettes, chew, ashtrays and lighters, anything that has to do with tobacco.
  2. Tell your family and friends you are quitting, and ask for their support.
  3. Drink lots of water. Make sure that you take water with you on the go.
  4. Have gum or mints handy for when cravings kick in.
  5. Get your teeth cleaned and/or whitened.
  6. Enjoy healthy snacks like carrots, celery, fruits and sugar-free snacks.
  7. Keep your hands and mouth occupied with cinnamon sticks, toothpicks or straws.
  8. Wash your clothes and clean your car in order to get rid of the smell of smoke and tobacco.
  9. Give your home a good cleaning to get rid of the tobacco smell.
  10. Try to avoid caffeinated beverages like coffee and soda, and alcoholic drinks.
  11. At least in the beginning, try to stay away from places where there will be tobacco use, like bars, nightclubs and outdoor areas of restaurants that allow smoking.