Kick Your Tobacco Habit: GUWellness: Mind, Body, Soul

You know that you should quit using tobacco-whether you're smoking or using chewing tobacco or snuff-so why put it off? It's sapping your health, draining your wallet and leaving you behind in a world that is increasingly becoming tobacco free. So, set a date to quit your tobacco habit-and stick to it. Take charge of your habit and your health!

These tips can help in your effort to improve your health:

• Go "cold turkey." A slow withdrawal is less successful.
• Make a "no-strings" commitment. More than 90 percent of people who quit successfully do it alone-that is, they don't make a pact with a fellow-quitter. If you team up with a buddy, his or her failure might make it easier for you to fail, too.
• Reward yourself. Set goals-a day, a week, a month tobacco free-and do something nice for yourself when you meet each goal.
• Spread the word. Let everyone know that you're quitting. This will confirm your commitment and the encouragement from those around you will lift your spirits.
• Talk to your physician about aids for quitting. The nicotine patch has helped 20 percent of people who quit and nicotine gum has helped 25 percent. Nicotine lozenges, sprays and inhalers also are available. And, ask your doctor if prescription medications are right for you.
• Consider speaking with a counselor or joining a support group. A little moral support from someone who understands can really help when your willpower is weakening.

When the Going Gets Tough
The first few weeks are the hardest. Try to remember that it will get easier. In the meantime...

• Plan ahead for cravings that hit at times when you would normally reach for tobacco-for instance, when you're nervous, angry or sad. Call a friend, run in place or munch on a healthy snack.
• Create new daily routines. Start exercising, revive an old hobby or start a new one.
• Keep your mouth busy. Chew sugar-free gum or suck on a lollipop.
• Keep your hands busy. Doodle, snap a rubber band or play with a ball.
• Watch your "tobacco money" pile up. Plan to spend it on something you've always wanted.
• Don't become discouraged if you slip up. Most people try three to five times before they successfully quit-the point is that they kept trying and finally made it!