1. Use the right nicotine replacement therapy for you.

2. Know what triggers your urge to use nicotine or tobacco and make a plan.

3. Distract yourself until the nicotine or tobacco craving gets better.

4. Replace tobacco or nicotine with gum, a healthy snack or a mint.

5. Don't cave to a nicotine craving.

6. Physical action can help manage mood and craving as you quit tobacco.

7. If tobacco helped you deal with stress, try other ways to relax.

8. Set up a support system to help you resist a tobacco craving.

9. Plan for long-term success and prevent tobacco relapse.

10. Remind yourself of the benefits

Quit smoking for life