May 31 is World No Tobacco Day, follow these tips to become smoke-free

Smoking is a leading cause of preventable death and disease, and tobacco can cause a lot of changes in your body. Some of these changes may make it feel hard to quit, but it is not impossible.

UT Health Physicians offers resources such as a tobacco cessation program through our primary care practices. This program can help you learn how to give up any kind of tobacco habit through individual counseling and tailored cessation plans. 

We also offer QuitTxt, a free bilingual text-message or Facebook Messenger service that turns your smartphone into a personal coach to help you quit smoking. Learn more about the tobacco cessation options we offer.

Here are a few helpful tips to help you quit smoking. The full guide can be found here.

- Use tools that can ease craving or symptoms caused by withdrawal of nicotine, such as nicotine gum, patches, or inhaler, or medicine.

- Set your target quit date a few weeks away and preparing to quit by switching brands to one you find distasteful, cutting down on the number of cigarettes you smoke, changing eating habits to help you quit and reaching for a glass of juice instead of a cigarette for a “pick me up.”

- Don't smoke out of habit and don't empty your ashtrays, so you are reminded of how many cigarettes you've smoked.

- Make yourself aware of each cigarette. Use the opposite hand or put cigarettes in an unfamiliar location or a different pocket.

- Try to look in a mirror each time you put a match to your cigarette. You may decide you don't need it.

- Make smoking more difficult—don’t buy cigarettes by the carton and stop carrying cigarettes with you at home or at work.

- Smoke in ways that aren't pleasurable for you—if you like to smoke with others, smoke alone.

- Collect all your cigarette butts in one large glass container. It will give you a visual reminder of smoking.

- Just before quitting, practice going without cigarettes and think of quitting in terms of one day at a time. Clean your clothes to rid them of the cigarette smell.

- On the day you quit, throw away all your cigarettes and matches, hide your lighters and ashtrays and keep very busy with other activities. You can also remind your family and friends that this is your quit date and ask them to help you over the rough spots of the first couple of days and weeks.

If you’re ready to quit, we’re here to help. Call 210-450-9100 to make an appointment with one of our primary care providers who can develop a personalized plan tailored to fit your specific goals and lifestyle. Or, read more about our tobacco cessation programs.