• Contact Information

    Jefferson County Public Health Tobacco Prevention Program


    Monday - Friday
    8:00 a.m. - 5:00 p.m.

    Contact Us

    JCPH Tobacco Prevention Initiative Supervisor

    Donna Viverette

  • Four Days Before Quit Date


    Action Step

    Make a list of healthy foods you will add to your diet starting today. Beginning this now, rather than waiting until you’ve caught yourself overeating those high-calorie snacks, can save you from the pitfall of unwanted weight gain.

    • Quitting doesn’t have to lead to weight gain. In fact, with increased energy and a new experience of health, most people find it easier to be active and eat better.
    • Throughout the first few weeks of quitting, you may notice a desire to snack more. This can be challenging if you don’t have a plan or some reliable and “healthier” low-fat options.
      • First, consider adding at least one fruit or vegetable to your daily diet. The extra nutrients and fiber will help you during withdrawal.
      • Second, find nonfood items to distract you from the cravings you may get to put something in your mouth or your hands. Consider sugar free gum, mints, etc. Some people find that strong flavors, such as black licorice root, cinnamon toothpicks, cloves, etc., help cut the “mouth” cravings. Ideas for things to do with your hands include squeezing a hand-strengthening ball, playing solitaire, putting on hand lotion, filing your nails, doodling, etc.

     Resources for Quitting

    Check out the CDC's website, How to Quit. View exit disclaimer policy page for links to third-party websites.

    Gaining Insight

    Many people find that quitting is like losing a friend, and it may cause a certain sense of grief and anxiety. Think about it: for many who smoke, cigarettes have been a reliable and comforting resource for years , one they interact with many times a day, through many life experiences.

    Despite being committed to quitting, some of us feel sad about letting go. If you’ve ever had an old, beat-up car that you finally got rid of and then missed, or an unhealthy relationship that you ended and started again, you might be able to relate.

    It could be that “ending” the relationship for good can be more effective if you achieve closure on a deeper level.

    Some people who quit have reported that doing something to “say good-bye” to the cigarettes may be a useful step in letting go permanently. Here are two ideas that some people have said worked for them:

    • Write a “thanks for the good times…it’s time to break up” letter to your cigarettes. Include the good, bad and ugly of your relationship to smoking and work on really letting go.
    • Invite loved ones over for a mock memorial service where you give the eulogy and then have a party; you can invite others to share their feelings about your quitting, too.



    Last Updated: 4-24-2013