3. You normally take care to watch out for traffic

4. You take the foot over bridge to cross the railway tracks

5. You try to avoid drinking unsafe water

6. You wear a handkerchief on you face to avoid pollution

7. You eat healthy to avoid diseases, even join health clubs to stay fit

9. You can get crushed by a train while crossing the tracks

10. You can get stomach upset by drinking unclean water

11. You can get lung cancer from Air pollution

12. You can get lung cancer, chronic lung disease , heart disease by smoking

13. You can get mouth cancer or other health diseases by chewing tobacco or smokingDo you leave all that to fate??

14. Need More reasons to Quit ?? An Expensive habit These habits cost money.. How much do you spend on tobacco products every year?? Think of what you could do with that money instead.. Have you noticed? The smell of smoke , tobacco on your mouth is not pleasant. While you have become used to it, others around you will notice. Look at your teeth – are they stained from tobacco use?? Just brushing wont get rid of it. Look at your gums – chances are they are getting loose due to tobacco and they are making place for bad breath causing germs. The cigarette butts or tobacco juice you leave behind makes a mess. Have you ever burned your clothes or furniture?? Have you ever stained your clothes???

16. Know your reasons for stopping. Don’t let outside influence like friends hold you back. Remember good friends should care about each others health’s.

17. Focus on all the reasons you want to quit – are any of these reasons important to you?

18. To avoid health problems

19. To save money

20. To prove I can do it

22. Select 3 of your strongest triggers and write them down on the next page in “ MY PLAN”

23. Avoid smoking or chewing tobacco at these times

24. Also avoid alcoholic drinks, supari products and paanmasala, since they are potential triggers and are harmful.

25. Try roasted Chik peas (Channa), Ground nuts (Shengdana), Anise seeds (Sauf) or other harmless seed mixtures.

27. Reduce your tobacco use to half the usual amount before your target date, by avoiding tobacco when you crave it the most.

28. Choose a low stress day to quit.Write your quit date on the next page in “MY PLAN”

29. My Plan ! My own reasons for quitting ______________________________________________________________________________________________________________________________________________________________________________________________________________________________ My Target date for Quitting: Day Month Year ______ _______ _______ My Strongest triggers: ______________________________________________________________________________________________________________________________________________________________________________________________________________________________

31. Start this special day with an early morning walk

32. Sit in a different place at breakfast time

33. Keep busy and active

34. When cravings come use your substitutes

36. If you Slip… Try not to slip even once But if you do, get right back on track Don’t feel discouraged or guilty Throw out any remaining tobacco

37. Major risks to health from Tobacco ! Heart Decease Smoking & Chewing tobacco Chronic chough Smoking Tuberculosis Smoking Lung Cancer Smoking Other Cancers Any tobacco habit Death in Middle More common among Age tobacco users

38. More Steps to Good Heath ! Take a daily walk of 30 to 40 mins.(or 2 of 20 mins) in an open area near your residence or workplace. Or walk a longer part of the way to your workplace Take 15 or more mins. for meditation and/or prayer some time during the day. Add more raw vegetables and fruits into your daily diet. Reduce the amount of oil and other fats, salt and sugar you consume.