From National Day Calendar: "National Kick Butts Day is a national day of activism that empowers youth to stand out, speak up and seize control against Big Tobacco. Events are organized around the United States by teachers, youth leaders and health advocates to help raise awareness of the problems of tobacco. The Council on Alcoholism and Drug Abuse is participating in this national awareness day in local schools through creative activities aimed at continuing conversations about healthy lifestyles."

Kathleen Wilbur is the Program Manager at Southeast Tobacco-Free Community Partnership. See her 7 "Quit Tips" below and call 1-800-QUIT-NOW or 1-800-784-8669 to talk to a quit coach and begin your journey as a non-smoker today!

  • 1

    Quit Date

    Set a quit date and, the night before that date, make sure to get rid of all your cigarettes, tobacco, ashtrays, and matches. Doing this symbolizes your determination to quit. It will be easier for you if there are no reminders of smoking.

  • 2

    What's Your Why?

    Write down the three strongest reasons you have for quitting smoking. Circle the one that is most important to you and read it aloud. Post it in a place where you would normally smoke to help you get through a craving.

  • 3

    Healthy Alternatives

    Substituting one healthy behavior for an unhealthy one may help you to stay quit. Why not try a little light exercise as a way to keep you from smoking? A brisk walk in the early morning and evening is a great way not to give into cravings. Other breathing and meditative exercises like yoga can help you deal with cravings, too.

  • 4

    Change for the Better

    Making small changes may help when you are getting ready to quit or trying to stay quit. Why not start your day with a cup of tea and cereal with fruit, instead of a cup of coffee with a cigarette? Many people have switched temporarily from coffee to tea during the first few difficult weeks. Small changes can lead to bigger changes that will affect your life for the better!

  • 5

    Switch Things Up

    Need some help changing up your routine to help you stay quit? Try dealing with your urges in a different, healthier way. If you smoke in the morning, try a new morning routine like a walk or some yoga. If you smoke in your car, give yourself a fresh start. Clean out your car to get rid of the smell, and keep healthy snacks on hand for when you're driving.

  • 6

    "The Four D's"

    The "Four D's" can get you through cravings: Delay--Wait out the urge to smoke. It will pass in a few minutes. Drink water--Sip water slowly and hold it in your mouth for a while. Deep breathing--Breathe in slowly and as deeply as you can, then breathe out slowly. Repeat this five times. And Distract--Talk to a friend, start a new task, or get up and move around.

  • 7

    Talk with Doc

    Talk with your doctor about quit smoking medications. Using over-the-counter and prescription medicines can help you quit for good. In fact, people who use medicines and coaching to quit are three times more likely to quit for good.

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