Your Survival Kit to Stay Smoke-free!

Keep your hands busy with:

• Pencil and paper to doodle
• Elastic band around your wrist (gently snap during craving)
• Paper clips to handle
• Stress ball
• Smooth stone to rub between your fingers

Replace the cigarette to mouth habit with:

• Cut-up veggies and fruit
• Water, 100% fruit juice
• Gum
• Sunflower seeds, raisins, trail mix
• Sugarless mints
• Tooth brush and toothpaste (frequent brushing)
• Suckers
• Toothpick, swizzle stick
• Straws (same size and diameter as cigarette)
• Lip Balm, such as Chapstick

Keep your mind off the need to smoke by reviewing:

• 4D's - drink water, delay, do something different, deep breathe
• Positive self-talk, to remind yourself that the urge for a cigarette will pass (whether you have a cigarette or not) and the more times you try to quit the more likely it is that you will stay free of smoking
• Reading material with tips for going smoke-free (contact your local Middlesex-London Health Unit Public Health Nurse for more information)
• Walking and Hiking Maps for Middlesex-London – Keeping active will help reduce cravings and it will benefit your health while you are at it!