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Join the Center for Health Education and Wellness for the Great American Smokeout

UT became a smoke-free campus in August of 2018 and Chew is here to help you achieve a smoke-free lifestyle

CHEW is hosting the Great American Smokeout on Nov. 21 from 11 a.m. – 1 p.m. Stop by CHEW’s table on the first floor of the Student Union for information about free services and resources for those interested in reducing use or quitting, or how to support those planning to quit! Free cessation materials will be available.

Quitting smoking has immediate and long-term health benefits, but quitting is hard. It can take several attempts, so it helps to have a plan and plenty of support. The Be Well initiative offers some quick tips if you’re considering quitting smoking tobacco/nicotine products:

Set a Date

Make quitting a reality by deciding when you’ll quit tobacco/nicotine products and mark it on your calendar. Making your intention to quit official helps you prepare for the transition and also helps you put your plan into action.

Remind yourself why you want to quit

Make a list of several reasons you want to quit tobacco. Get more specific than “it’s bad for me.” Think of things like “breathing easier,” and “stop coughing.” If you want to be a successful quitter, you’ll need motivation. Keep this list handy and refer to it often—before, during, and after you quit—for motivation to stick with it.

Move Instead

Get active when you feel like using tobacco/nicotine products. Every time you feel like reaching for tobacco, do something physical instead. Take a ten-minute walk around the office, take the dog for a walk, or do some gentle stretching. Replacing an unhealthy habit with a healthy one can help shake up your patterns and make quitting easier. Plus, exercise can help ease nicotine cravings and keep weight gain to a minimum as you say goodbye to tobacco/nicotine products for good.

The Four-Minute Mark

Give tobacco/nicotine cravings time to subside. When you feel like using tobacco/nicotine products today, wait four minutes before you act on it. (Set a timer if you have to). tobacco/nicotine cravings can seem so strong, yet they’re usually short—only lasting about three minutes or so.

Avoid All Tobacco and Nicotine Products

Thinking about simply switching to a different tobacco or nicotine product? Think again! All tobacco and nicotine products contain harmful chemicals that are just as addictive as regular cigarettes. Electronic nicotine devices such as vapes and JUULS are also dangerous!

Decrease Accessibility

Remove cigarettes or other tobacco/nicotine products from your home and car. This decreases accessibility and can help you avoid breaking a smoke-free streak.

The Great American Smokeout is an annual awareness day that encourages the UT community to commit to healthy, smoke-free lives. Whether someone smokes, vapes or JUUL’s, quitting or reducing the use of any kind of nicotine or tobacco product isn’t easy. It takes time and a plan.

Learn more about cessation resources, the benefits of quitting, and more about UT’s policy.