Stop smoking tips, free course offered by Presence St. Joseph-Elgin

You've made the decision to stop smoking. Now, it's important to keep those cravings from derailing your plans.

Sign up today for the free Fresh Start Smoking Cessation Program at Presence St. Joseph Hospital in Elgin.

This four-week program, sponsored by the American Cancer Society, will be held from 6 to 7 p.m. Tuesdays, Feb. 23 to March 15, in the hospital's St. Andrew Conference Room, 77 N. Airlite St. in Elgin. Registration required by calling (877) 737-4636.

"Making the decision and setting a date are the crucial first steps," says Susan Slivka, Presence Health community wellness educator and smoking cessation program facilitator. "But you need to be prepared to face your cravings over the long run."

She offers these 12 tips to help you kick the smoking habit.

1. Make a list - Write down where and when you smoke. This will help you identify how to change your routine and create new behaviors.

2. Trick your senses - Put smoke butts in a jar and smell it when you have a desire to smoke.

3. Money motivation - Put in all the money you aren't spending each day on cigarettes and designate it for something fun.

4. Say goodbye - Write a letter to your cigarette. It was a best friend and you're saying goodbye.

5. Mantra - "I am a smoke free!" Repeat this phrase until it's a part of you.

6. Detail your car - Get rid of all ashtrays and things that remind you of smoking.

7. Drink water - Six to eight glasses a day will flush your body of the cigarette toxins.

8. Eat healthier - Exercise a little more and eat a little less. Have cinnamon hard candy, gum or mints with you to help in times of stress.

9. Support person - Designate someone you can call when you feel the need to smoke.

10. Learn to relax - Try meditation, tai chi or hypnosis to help relieve your extra anxiety.

11. Talk to your doctor - If you're interested in the patch, Smoke Away, Chantix, Wellbutrin or other smoking cessation medication, speak with your physician.

12. Tobacco quit line - Need some extra support? Call the Tobacco Quit Line at (866) 784-8937, from 7 a.m. to 11 p.m. Monday through Friday.

If you need more help, Slivka suggests checking out the American Heart Association website, www.heart.org/HEARTORG/.