Staying Quit

You Can Do It.

Your first week without smoking may seem long as you get used to the changes. Here are a few common challenges and ways you can get through them:

Highly Emotional Situations/Stress

Stress is a common trigger to smoke, so it’s important to know how to handle it. Here are some healthy ways to deal with stress.

KEEP IN MIND: Smoking won't relieve your stress. It actually can have the opposite effect - instead of dealing with the problem at hand, now you have to restart your quitting.

Remember to BREATHE

Close your eyes and focus on your breathing
Take a deep breath through your nose
Let your belly and chest fill with air
Then slowly exhale through your mouth
Repeat several times

Urges to Use Tobacco

Urges for nicotine are normal. They will go away in just a few minutes, whether you smoke, vape or chew tobacco or not. The four D's can help you pass the time until the craving passes.

Delay

Urges will pass in a few minutes
You are in control, not the cravings or urges
Pay attention to your breathing

Distract Yourself

Play a game
Put on your favorite song
Get active

Deep Breathing

Do each step for 4 seconds and repeat:

Inhale deeply through your nose
Hold your breath
Exhale through your mouth
Hold

Drink Water

Engage your hands and mouth
Have your water bottle with you throughout the day
Take sips when cravings hit

Being Around Others Who Use Tobacco

Being around people who smoke, vape, or chew tobacco can be hard, especially if they’re people you used to use with. Here are some things to try:

Keep your hands and mouth busy.

Chew on something, like gum, a toothpick, or a straw.
Drink Water.

Think of your motivation.

Keep reminding yourself why you are quitting.

Walk away.

If you get caught in a place with other smokers or tobacco users and find yourself craving a cigarette, vape or chewing tobacco, excuse yourself until the urge passes.
Go outside or in another room.

Ask for support.

Let people know you are quitting and you would like their support.
Ask family and friends who use tobacco not to use around you…and not to give you a cigarette, vape or chewing tobacco, even if you ask.

Create smoke or tobacco-free places.

Make sure smoking, vaping or chewing tobacco is off limits inside your home.

Hang out in smoke or tobacco-free places.

Visit with family and friends in places where it’s hard to smoke, vape or chew tobacco, like on a hike or at the movies.

Alcohol

Drinking can make it more difficult to quit for two reasons:

Alcohol clouds your judgement and can make it easier to fall back into habits

Drinking alcohol can be a smoking trigger

It is suggested that you avoid alcohol during your first weeks of quitting. Also, if you are around other people who are drinking, try only having non-alcoholic drinks. Finally, have items like gum, candy, toothpicks, etc. for when a craving occurs.

What about weight gain?

Gaining weight after quitting is not a given. Some people gain weight when they quit. But some have no weight change at all, or even lose weight.

Here are some common causes of weight gain after you quit:

Harder to Burn Calories

Nicotine is a stimulant that speeds up your body's metabolism. When you quit, your body burns calories slower.

Increased Hunger

When you quit smoking, you may replace the hand-to-mouth habit of smoking with eating.

Cravings for Sweets

Blood sugar levels can change when you quit, this can make you crave sweets.

Helpful Tips to Avoid Weight Gain

Be active. Get up and move around when you have a craving.
Drink water. Water fills you up so you won’t be hungry as much.
Eat only when you’re hungry. Before you eat, ask yourself, "Am I really hungry? Or am I eating because the food is there? Or am I bored?" You may realize you are not hungry.
Eat healthy. Switch your cigarettes, vape or chewing tobacco for healthy food like carrots, celery sticks, or nuts.
Watch your sugar. Cut the amount of sweets you eat. You can try low-sugar treats like apples, dark chocolate or frozen berries.
Be patient with yourself. Food habits can be hard to break. But the new habits will feel more natural over time.

The Power of Positive Thinking

Positive thoughts can boost your confidence and help you get through challenges during the first week of quitting. Surround yourself with positive images, messages, and people.

Slips & Relapses

People sometimes slip and smoke a little after they quit. This is common. But you can keep a slip from turning into a relapse. What's the difference?

SLIP

Smoking, vaping, or chewing tobacco after quitting, but getting back on track.

For example: You smoke, but you feel bad and look at what went wrong in your quit plan.

You think, "Some triggers are hard. I need to think of a better plan to deal with them."

So you keep going: "It was just a slip, and it taught me something. Now I'm going to keep trying to stay away from smoking."

RELAPSE

Returning to regular pattern of smoking, vaping, or chewing tobacco after quitting.

For example: You smoke, and then feel bad after and start to blame yourself.

You think, "I smoked because I'm not strong enough to quit."

So you give up: "I've already failed so I'll just go back to smoking."

Why Keep Trying?

Smokers often have to try several times before they quit for good. That's normal. Don’t give up!

Even if you start again you can still get back on track. Set a new quit date and try again. Never give up. You will get there!
If you slip, think about what went wrong. Then rework your plan to be better prepared the next time.
Every time you try to quit, you learn something more about how to how to quit for good. Quitting for any length of time is a success.

Think Like a Nonsmoker

Have you ever noticed that your thoughts affect your actions? If you think like a smoker, it will be harder to stay away from cigarettes. Instead, try thinking like a nonsmoker. Check out the difference below...

Nonsmoker

"Smoking is not an option."

"I don't keep any cigarettes, lighters, or ashtrays anywhere."

"I've made my decision for good, I don't smoke."

"I tell my friends that I've quit smoking and they don't offer me cigarettes anymore."

I tell myself there are healthier ways to calm down and that cigarettes are harmful."

Smoker

"Smoking every once in a while is no big deal."

"I keep a few cigarettes, lighters, or ashtrays around just in case."

"Each day I struggle with the decision 'Will I smoke or not smoke today?'"

I haven't told my friends that I've quit smoking, and they keep offering me cigarettes."

"I think that cigarettes help me and calm me down."