Quitting tobacco is the single most beneficial thing you can do for your health. School has started, and the leaves are beginning to change. It is a great time for quitting tobacco.

In personality tests, substance abusers consistently score highest on the rebel and risk taker scales. In other words, they do not like to have anyone tell them what to do. The decision to quit tobacco must be a personal choice, which the user willingly undertakes, and usually goes through this process:

In the beginning they don't see a problem or even see a benefit to using tobacco ("It calms me down," "It keeps me from gaining weight."). Then, they know their tobacco use is a problem, but they are not ready to change. Finally, they are ready, make a plan, put the plan into place and then work over time to quit tobacco.

A good plan to quit tobacco will include the following:

1. Set a date to quit. Make it a date that will work-one that is not too far in the future and one that is not during a stressful time. Take time to write down your personal, important reasons for quitting. Promise yourself that you will never use tobacco once you quit without reading your list of reasons.

2. Get rid of all tobacco products in your house, at work, in your car, in your hunting jacket, purses, fishing tackle box, and any place where have a stash. Quitting tobacco will not work if you have any around. If you live with someone who uses tobacco, you will need to talk with them about being supportive to you in your attempt to quit. Ask that they keep their tobacco out of your sight and not use it around you.

3. Decide if you want to use any help in your quitting. Working with your physician can be beneficial and can provide several medications, a nicotine inhaler and nasal spray that can be helpful with reducing urges. Another type of aid is nicotine replacement methods. These include nicotine gum, patches and lozenges which can be obtained over the counter. Some people have used hypnosis or acupuncture with success.

4. The Montana Quit Line at 1 -800-Quit Now can provide you with resources to help you quit. Quit for Life, a monthly local tobacco cessation program is a series of classes to help people quit tobacco. For more information, call 329-5740.

5. Drink plenty of water to help flush nicotine out of your system and help you not gain weight. Increase your fruits and vegetables. Eat breakfast. If you are feeling irritable, have a glass of milk or some cheese. Calcium slows down the rate at which nicotine leaves the body.

6. Avoid triggers. Scramble your routine. If you use tobacco first thing in the morning with a cup of coffee, try to shower first and have your coffee outside. Have tea instead of coffee.

7. Distract yourself. Learn a new language, do crossword puzzles, knit. Learn relaxation techniques such as deep breathing. Take a yoga class.

8. Plan to exercise. Take walks, or a bike ride. Exercise improves moods.

9. Keep a journal. Watching your feelings during the time you are quitting is a great way to learn more about yourself. It helps you to become aware of the thinking that draws people back to their addictions.

Congratulations to you for beginning this journey towards health!

By Rashel Jeffrey, LCSW, C-ATOD, (Licensed Clinical Social Worker,

Counselor-alcohol, tobacco and other Drugs) who is a counselor at Northwest Center for Cognitive Behavior Therapy.