Montana State University-Northern
Student Health Services

Contact Us

Student Health Services
P.O. Box 7751
Havre, MT 59501-7751

SUB 228

Tip for Quitting

Get rid of the ashtrays, lighters, and anything else that has to do with smoking. Just seeing them can remind you of what you are trying to avoid. If you have a car, take out the car lighter, too.

Master a new stress management strategy. Quitting smoking is stressful, learning to manage your stress without cigarettes is essential to quitting for good. Consider learning breathing relaxation techniques, which can be done anywhere at any time.

Talk to your doctor. He or she can help make quitting easier with a prescription for a stop smoking aid, which have been shown to improve your odds of making this a successful quit attempt.

Start a reward fund. Put all the money that you would have spent on tobacco toward something that you can get really excited about, like a fantastic spring break vacation.

Air out your home. Your home (and clothes and belongings) will smell better and you won’t have the smell to trigger a craving.

Keep your hands busy. Find something to hold or do for those times you really want to light up.

Enlist help. Quit with a friend or visit a support group and you’ll help keep each other on track.

Say no to alcohol. Even one drink can reduce your inhibitions enough to make relapse seem like a good idea, avoid alcohol until you know you won’t light up.

Fight your smoking cues. If you always smoke with a cup of coffee, switch to tea. If you chain smoke while you write, move to the library to get your work done.

Think of why you’re quitting. Whether it’s for your health, your wallet, or your partner, remind yourself what you value and what you’re doing this for. Write these reasons down and keep them with you to consult when you’re wavering.

Find healthy things to manage your stress. Quitting can be stressful; use all of your coping techniques to maintain your focus.

Try and try and try again. Quitting is hard, but relapse doesn’t mean failure. If you keep trying, you will be successful!

BACCHUS Mission Statement
The BACCHUS Network™ is a university and community based network focusing on comprehensive health and safety initiatives.

It is the mission of this non-profit organization to actively promote student and young adult based, campus and community-wide leadership on healthy and safe lifestyle decisions concerning alcohol abuse, tobacco use, illegal drug use, unhealthy sexual practices and other high-risk behaviors

For more information about The BACCHUS Network™:
Tobacco Cessation @ MSU-Northern

Tobacco Cessation @ MSU-NorthernCurrently many Montana colleges are working on strengthening their tobacco control policies, and a few have already had great success. For instance, Montana Tech in Butte, The University of Montana in Missoula, and UM-Tech in Helena have adopted 100% tobacco-free policies.

MSU-Northern is looking at strengthening the current tobacco control policy due to the overwhelming negative consequences of tobacco use.

  • Comprehensive Montana Clean Indoor Air Act went into effect October 1, 2009.
  • Every year, tobacco addiction costs Montana more than a half-billion dollars. This includes $277 million in excess medical costs and $305 million in lost productivity. (Americans for Nonsmokers’ Rights)
  • In their efforts to addict our citizens to their products, the tobacco industry annually outspends Montana’s tobacco prevention efforts by nearly 4 to 1.
  • Tobacco kills twice as many individuals as alcohol abuse, motor vehicle accidents, suicide, homicide, illicit drug use, HIV/AIDS, and fires combined.
  • Montanans continue to struggle with tobacco addiction: 27% of adults under 24; 16% of adult + youth; 15% of boys; and 13% men chew or use other smokeless tobacco.
  • 46% of Montana American Indian adults smoke.
  • More Montanans die each year (1,400) from smoking than from any other PREVENTABLE cause.
  • Secondhand smoke is the third leading cause of PREVENTABLE death in the U.S., killing more than 53,000 non-smoking adults alone annually. (Americans for Nonsmokers’ Rights)
  • A study published in the British Medical Journal reaffirmed that there are virtually no health disparities between passive and active smoking. The risks of heart disease associated with secondhand smoke are twice that were previously thought and are virtually indistinguishable from those associated with active smoking. (Americans for Nonsmoker’s Rights)
  • 4.5 trillion cigarette butts are littered in the U.S each year, releasing toxic chemicals into the environment.
  • Cigarette butts take an average of 25 years to decompose. One tree is consumed for every 300 cigarettes produced.

Check out or call 1-800-QUIT NOW for a variety of resources.

Link: Montana Tobacco Quit Line   Link: