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What does it take to stay quit?
Quitting smoking can be a long and hard process. Every day you
must decide not to smoke today.
Staying quit is the final and most important stage of the process. Each
day that you do not smoke is a small victory. These all add up to a
huge victory over time. Many of the methods you used to help you quit
smoking can help you gain that victory.
How can I get through rough spots after I
stop smoking?
- For the first few days after you quit smoking, spend as
much free time as possible in public places where smoking is not
allowed. This includes places like libraries, malls, museums, theaters,
restaurants without bars, and churches.
- Don't drink alcohol, coffee, and other drinks you link with
smoking. Test out some other drinks instead. Try different types of
waters or fruit juices. This may be the time to indulge in some
interesting teas you have never tried.
- If you miss the feeling of having a cigarette in your hand,
hold something else -- a pencil, a paper clip, a coin, or a marble, for
example.
- If you miss the feeling of having something in your mouth,
try toothpicks, cinnamon sticks, sugarless gum, sugar-free lollipops,
or celery. Some people chew on a straw or stir stick.
- Avoid temptation -- stay away from situations you link with
smoking.
- Find new habits and create a non-smoking environment around
you.
- Be ready for future situations or crises that might make
you want to smoke again, and think of all the important reasons you
have decided to quit. To remind yourself of these reasons, you may want
to post a picture of your children (or other people who are important
to you) in your workplace. Or keep one handy in your purse or wallet.
- Take deep, rhythmic breaths to relax, and picture your
lungs filling with fresh, clean air.
- Remember your goal and the fact that the urges to smoke
will lessen with time.
- Think positive thoughts about how awesome it is that you
are quitting smoking and getting healthy -- try to avoid negative ones.
Remember that quitting is a learning process. Be patient with yourself.
- Brush your teeth and enjoy that fresh taste.
- Exercise in brief bursts (alternate tensing and relaxing
muscles, push-ups, deep knee bends, walk up a flight of stairs, or
touch your toes).
- Call a supportive friend, family member, or a telephone
stop-smoking counselor.
- Eat several small meals during the day instead of 1 or 2
large ones. This keeps your blood sugar levels steady, your energy
balanced, and helps prevent the urge to smoke. Avoid sugary or spicy
foods that may trigger a desire for cigarettes.
- Above all, reward yourself for doing your best. Give
yourself rewards often if that's what it takes to keep going. Plan to
do something fun.
When you get the "crazies"
- Keep substitutes to put in your mouth handy, such as
carrots, pickles, apples, celery, raisins, or gum.
- Take 10 deep breaths, and hold the last one while lighting
a match. Exhale slowly and blow out the match. Pretend it is a
cigarette and put it out in an ashtray.
- Learn to relax quickly and deeply. Make yourself go limp.
Think about a soothing, pleasing situation, and imagine yourself there.
Get away from it all for a moment. Focus on that peaceful image and
nothing else.
- Light incense or a candle instead of a cigarette.
- Tell yourself "no." Say it out loud. Practice doing this a
few times, and listen to yourself. Some other things you can say to
yourself might be, "I'm too strong to give in to smoking,"
"I’m a non-smoker now," or "I don’t want to let my
friends and family down."
- Never allow yourself to think that "one cigarette won't
hurt," because it very likely will.
- Wear a rubber band around your wrist. Whenever you have a
thought about smoking, snap it against your wrist to remind yourself of
all the unpleasant reasons that made you want to quit in the first
place. Then remember that you will not always need a rubber band to
help you stay in line with your plans to quit. Smile, then go get an
apple or walk outside and breathe in the fresh air. Or talk with your
co-worker or neighbor about something that has nothing to do with you.
Other ways to stay active
You may have a lot of pent-up energy while trying to quit.
Consider these activities when you’re looking for something
to do besides smoking. Many of these activities are free. Others are
fairly inexpensive. Some of the exercises can be done at home -- for
instance, you can rent a DVD for beginner's yoga, tai chi, or aerobics.
Some require other players or special equipment. And you can always
make up your own activities -- this is just a starter list of ideas.
Notice how over time it is easier to do these things, and how much
better you can breathe as each day passes without smoking.
Sports
- walking or jogging
- biking
- skating
- hiking
- swimming
- aerobics
- dancing
- bowling
- soccer
- tennis
- volleyball
- softball
- basketball
- karate or judo
- yoga
Working around your home
- gardening
- cooking, grilling, or baking
- organizing/cleaning out the basement, garage, closet, or
attic
- organizing a yard sale
- painting/re-decorating rooms
- washing/waxing the car
- vacuuming and dusting
- walking a dog
Going out
- fishing, hunting, or camping
- having a picnic
- shopping
- getting a manicure or pedicure
- going for a leisurely drive
- going to a garage sale or yard sale
- going to a library or bookstore
- going to a museum
- going to the movies
Hobbies and crafts
- playing (or learning) a musical instrument
- reading a book
- starting a collection (stamps, coins, or shells, for
example)
- puzzles (crossword or jigsaw)
- board games with family or friends
- starting a journal or scrapbook
- organizing photos
- woodwork, whittling
- knitting, crocheting, sewing, or other needlework
- writing (journaling, letters to the editor, poems,
articles, books)
Relaxing
- reading a newspaper or magazine
- meditating
- listening to a relaxation CD
- taking a nap
- listening to music
- video games
Being with others
- calling an old friend
- having someone over for dinner or to watch movies
- going out to eat
- joining a group or club
- having a family get-together
Staying quit over the holidays
The first few weeks after quitting smoking can be hard for
anyone. They may be especially tough during the holiday season, when
stress and the temptation to overindulge are there for everyone. Some
special efforts can help you celebrate the holidays without giving in
to the urge to smoke. Many of these ideas can also be helpful
throughout the year.
Celebrate being an ex-smoker and try these tips to keep
smoking off your mind:
Be a host
Consider hosting the family dinner to keep yourself busy.
Shopping and cooking will certainly take up a lot of your time. If you
would prefer being a guest this year, maybe you can make a special dish
to take with you.
Don't overdo it
Without smoking, you might be inclined to go overboard with
the holiday feasting. Be aware of how much you are eating and drinking;
it may be easy to give in to these other temptations. If you do over do
it, forgive yourself. Remember next year, it won't be as hard.
Try to stay away from alcohol
Stick to club soda, punch without alcohol, or apple cider.
This will curb the urge to light up when drinking and can also help
keep off extra pounds.
Avoid spicy and sugary foods
Spicy and sugary foods tend to enhance the cravings for
cigarettes.
Nibble on low-calorie foods
Low calorie foods such as carrot sticks, apples, and other
healthy snacks, help to satisfy the munchies without adding up to extra
pounds.
Stretch out meals
Eat slowly and pause between bites to make a meal more
satisfying. For dessert, grab an orange or tangerine, or crack some
nuts -- something that will keep your hands busy
Keep busy at parties
Playing bartender, serving snacks, and meeting guests will
keep your mind off smoking. If the urge to smoke presents itself, put
something in your hand other than a cigarette. A bartender's mixing
straw is a perfect substitute.
Treat yourself to something special
As a celebration of staying quit, consider giving yourself
that special something you have always wanted.
Don't wait until the last minute to shop
Any added frustration can leave you wanting a cigarette. Take
along your favorite fun magazine, book, or catalog to look through
while waiting in line. When you feel you are ready to lose control,
stop and think. Take hold of yourself and start talking with someone in
line next to you, or start looking at what you brought with you.
More suggestions
If you have a weak moment during the holidays and slip, don't
panic. Decide to re-start your quitting program right away. Remind
yourself of your commitment to quit, and all the reasons you quit. Try
to figure out why you had a setback and learn from it. Here are more
ideas that have helped smokers kick the habit:
Stay positive
After waking up each morning, make the promise you won't smoke
a cigarette that day. A day at a time keeps the whole thing more
manageable.
Picture your success
Plan ahead and think of how you will deal with stressful
situations without turning to cigarettes.
Take a breather
Relaxation exercises can help relieve the urge to smoke. Take
a deep breath, hold it for a second, then release it very slowly.
Remember, the urge to smoke is only temporary. It will pass.
Work out
Physical activity, such as swimming, running, and racquet
sports, helps relieve tension and the urge to smoke. Exercise will also
help burn off any extra pounds.
Make friends of ex-smokers and non-smokers
Ex-smokers and non-smokers can be informal partners to help
keep you busy and away from cigarettes. Plan time together that
explores new outlets you might enjoy. Remember, you are learning to be
a non-smoker, and you need to find new places and activities to replace
your old smoking-centered ones.
Rely on support
If you're thinking about reaching for a cigarette, reach for
help instead. Ask your friends and family to encourage the new
non-smoking you, reach out to a formal support group, visit Nicotine
Anonymous, or call 1-800-QUIT NOW. You can always call your American
Cancer Society at 1-800-ACS-2345. We're here to support you, too.
Additional resources
More information from your American Cancer
Society
We have selected some related information that may also be
helpful to you. These materials may be ordered from our toll-free
number, 1-800-ACS-2345 (1-800-227-2345).
- Tobacco-Related Cancers Fact Sheet
American Cancer Society books
The following book is available from the American Cancer
Society. Call us to ask about cost or to place your order.
No matter who you are, we can help. Contact us anytime, day or
night, for information and support. Call us at 1-800-ACS-2345 or
visit www.cancer.org.
National organizations and Web sites*
If you are trying to quit smoking and need help, contact one
of the following organizations. In addition to the American Cancer
Society, other sources of information and support include:
American Heart Association & American Stroke
Association
Toll-free number: 1-800-242-8721 (1-800-AHA-USA-1)
Web site: www.americanheart.org
Toll-free number: 1-888-478-7653 (1-888-4-STROKE)
Web site: www.strokeassocation.org
American Lung Association
Toll-free number: 1-800-548-8252 (1-800-LUNG-USA)
Web site: www.lungusa.org
Centers for Disease Control and Prevention
Office on Smoking and Health
Toll-free number: 1-800-232-4636 (1-800-CDC-INFO)
Web site: www.cdc.gov/tobacco/quit_smoking/index.htm
National Cancer Institute
Toll-free number: 1-800-422-6237 (1-800-4-CANCER)
Web site: www.cancer.gov
Nicotine Anonymous
Toll-free number: 1-877-879-6422
Web site: www.nicotine-anonymous.org
Smokefree.gov
(Online materials, including info on state telephone-based programs)
Toll-free number: 1-800-784-8669 (1-800-QUITNOW)
Web site: www.smokefree.gov
*Inclusion on
this list does not imply endorsement by the American Cancer Society.
References
ACS Great American Smokeout -- Promotion Guide, Nov. 16, 1989.
American Cancer Society. Kicking
Butts: Quit Smoking and Take Charge of Your Health.
Atlanta, GA. American Cancer Society, 2003.
Last Medical Review: 10/08/2008
Last Revised: 10/08/2008
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