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Substance Use: Pregnancy and Quitting Smoking

Plan for Change

​​​​​​My Plan for Change

Identify which times are the hardest for you not to smoke, such as when you’re bored, restless, or around people who do smoke. If you decide to cut down your use before quitting, try leaving the hardest cigarettes or chew tobacco uses for last (skip the easier ones first). Plan how you will handle these times.

Think about changing your routine. Stay away from the things that make you want a cigarette. Find ways to cope, such as taking a walk after dinner instead of lighting up a cigarette.

The best quit plan is one that helps you make changes to the behaviours that are connected to your tobacco use.

If you smoke when you feel: Try doing this:
  • stressed or nervous
  • go for a walk
  • take a break
  • remind yourself of what you do well
  • bored or lonely
  • talk to a friend
  • plan a baby project
  • do something you enjoy
  • listen to music
  • angry or upset
  • write about your feelings
  • go for a walk
  • talk to a friend

When you feel like smoking, write down some things that you can try to do instead.

Current as of: September 5, 2019

Author: Tobacco Reduction Program, Alberta Health Services