Attention-grabbing letters from people who want to quit Get the latest quit smoking news and advice
I've decided it's the right time
I'm not ready yet
Practical tips and advice
We'll get you back on track
Everything you need to quit for good
Practical answers to all of your quitting questions
Urgent care
OK, so you are right in the middle of a craving and it’s all you can do not to light up. Despite all of that, you know:
  • The craving will pass, whether you smoke or not.
  • The cravings will get less strong.
  • You have tools to get you through this.
The Slogan Tools – use these to quiet that little voice in your head that’s telling you it’s ok to have just one. Say (out loud) the following:
  • One is never enough, and any more than that is too many.
  • I’m only a puff away from a pack a day.
  • No matter what, smoking is not an option.
  • This craving will go away, whether I smoke or not.
  • Deciding to quit is the smartest thing I’ve ever done.
  • I am in control now, and I choose health and freedom.
The Behavioral Tools – use these strategies to crush that craving right on the spot!
  • Perform deep-breathing exercises.
  • Brush your teeth.
  • Drink water.
  • Go for a walk.
  • Call a friend.
  • Take a shower.
  • Sing a favorite song.
  • Have a healthy snack.

The Audio Tool - listen as we talk you out of smoking

Windows Media RealAudio
Don't Do It! (1 min, 34 sec)
Halt! (1 min, 9 sec)