Follow these tips to be tobacco-free Page ContentSet a quit date. The date could be a special date that carries meaning for you such as a birthday or anniversary; but don’t delay quitting by waiting until New Year’s Day.Get support – from family, friends and co-workers.Anticipate nicotine withdrawal cravings and plan to meet the challenges, especially during the critical first two weeks. Mentally prepare yourself for the first two to three days when cravings will be the worst. Expect headaches and nervousness.Total abstinence is essential. Don’t take even one puff.Avoid alcohol – it is strongly associated with relapse.Avoid other smokers.Use prescription medication, based on the advice of your doctor or one of Kelsey-Seybold’s specialists in Pulmonary Medicine. Useful tools include the nicotine patch, nasal spray or gum.Gain lifestyle skills that help you cope with stress.Start exercising. Something as simple as a walking routine is very beneficial. It would be great if you cold exercise 30 minutes a day, three to four days a week.Remember why you’re quitting: You are determined to improve your health and the quality of life for you and your family. No addiction – tobacco or otherwise – is more important than this!*Tobacco cessation should be done with the counseling and medical monitoring provided by your doctor or a specialist in Pulmonary Medicine.