Wanting to Stay Tobacco Free?

Congratulations on your decision to quit smoking! As you are surely aware, quitting is not easy and requires a change in lifestyle. Remember that the cravings and withdrawal symptoms will gradually fade away and each day you go smoke free will be easier for you and healthier for your body! This section will provide you with effective tips on how to remain a former smoker, cope with cravings, and control your urge to smoke. Remember, although it may difficult right now, it is 100% doable and by reading this section you are on the right track to a smoke free life!

Advice on How to Stay Quit

• Stay motivated.
• Learn how to handle your urge to smoke.
• Deal with your triggers.
• Prepare how you will respond in sticky situations.
• Avoid smoking completely, even a drag!
• Set up an emergency plan.
• Reward yourself for good behavior.

Sources: American Cancer Society; Bacchus and Gamma; ETR Associates; Institute of Social and Preventive Medicine, University of Geneva.

Relapsed?

So you've started smoking again. It's o.k., just don't give up! Quitting isn't easy and often former smokers temporarily slip and light up again. The important thing is that you don't take this to mean you have failed. On the contrary, you should look at this as a learning experience. What was hard about quitting? What can you do to make your next attempt a successful one? Here are some tips on how you can get back on track!

• When should I quit again? The sooner the better! The longer you continue to smoke the harder it will be for you to stop. On the same note, it is also important that you are well prepared when you do quit. Stopping immediately or giving yourself a little time will ultimately depend on your own personal decision.
• How do I prepare to quit again? Avoid thinking about your relapse as a failure or lack of willpower on your part. Many people think willpower alone is enough to quit smoking, but in reality it takes practice and know-how. Think about your relapse. When you weren't smoking, how did you resist temptation? What were you hoping to gain from the cigarette when you started smoking again? How do you think you can avoid a relapse under similar circumstances?
• Practice new behaviors that will help you the next time you quit. Plan new ways to deal with challenges based on your observed skills and situation. What worked last time? What didn't work?

Thinking about these points will allow you to better understand the context in which you smoked again. Even if the situations seem similar, try to understand why you smoke in one and not the other.

Sources: American Cancer Society; ETR Associates; Institute of Social and Preventive Medicine, University of Geneva.