Smoking Cessation

The More You Try The More Likely You Will Succeed...

Close to 90% of all Saint Mary's College students are tobacco-free. -National College Health Assessment Survey (2010-11)


If you are ready to quit:

Contact the Health & Wellness Center to schedule an appointment with Irene Umipig, Coordinator for Health Promotion and Education at (925) 631.4254.


Steps to develop your quit plan: 

  1. The first step is to SET YOUR QUIT DATE!  Ideally, you should give yourself 1-2 weeks to prepare for the change.  Since quitting tobacco can be a stressful transition, you should choose a quit date that is during a less-stressful time in your life.. This means don't set it during finals week!
  2. Consider Medicine or Nicotine Replacement Treatment.  There are a number of options help you to quit by helping you to control your urge to smoke tobacco.  If you are interested in learning more about these options, please schedule an appointment with the Health & Wellness Center today!  You can schedule an appointment at (925) 631.4254.  *Most insurances (including the Saint Mary's College negotiated HealthNet Insurance) provide coverage for smoking cessation services.
  3. Prepare for the urge.  Understanding why you use tobacco can help you to combat moments of urgency to use tobacco.  Take a look at your tobacco use habits during your preparation period and keep a diary showing when you smoke, how it makes you feel, how bad the craving was, who you are with, and what you are doing.  This diary will help you to understand and predict when these urges might occur.  
  4. Get SUPPORT!  Think about who is going to be your best advocate in supporting your choice to quit smoking.  These people will be the one's who will be there for you when your urge is at it's peak.  Let them know that you want to be able to call them to help you talk through your urges to smoke.  This person should be a good listener, is caring, compassionate, and is willing to do a little bit of research to understand what you are going through and how they can be the best help for you.  Ideally this person is not a tobacco user.  Have a conversation to them about how you hope they can help you through this transition. 
  5. Set rewards for yourself.  Research shows that positive reinforcement is the best way to encourage a new habit so you need to reward yourself for all your hard work!  For each day or each week that you have not smoked reward yourself! 

For more detailed information about tobacco cessation visit