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 things you did 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 you can in public places where smoking is not allowed. (Places like libraries, malls, museums, theaters, restaurants without bars, and churches are mostly smoke-free, and there may be more in your area.)

• Don't drink alcohol, coffee, or any other drinks you link with smoking. Try something else instead -- maybe different types of waters, sports drinks, or 100% fruit juices. Look for drinks that are low- or no-calorie.

• 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 put 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 breaths to relax. Picture your lungs filling with fresh, clean air.

• Remember your goal and the fact that the urges to smoke will get better over 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 (try 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 help-line.

• Eat 4 to 6 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 sugar-free 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.

• Take a shower or bath.

• 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.

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. And doing some of these things can help keep you from gaining weight after quitting, too.

Many of these activities are free. Others are fairly cheap. Some of the exercises can be done at home -- for instance, you can rent a DVD for beginner's yoga, tai chi, or aerobics -- or maybe even get one at the library. And you can always make up your own activities -- this is just a starter list of ideas. Notice how over time it gets easier to do these things. And watch 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 often worse. 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, think about buying 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.

Get support you can count on

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 1-800-227-2345. We want you to quit smoking and we're here to support you!

Additional resources

More information from your American Cancer Society

We have selected some related information that may also be helpful to you.

• Guide to Quitting Smoking (also available in Spanish)

• Double Your Chances of Quitting Smoking

• Helping a Smoker Quit: Dos and Don'ts

• Cigarette Smoking (also available in Spanish)

• Women and Smoking (also available in Spanish)

• Cigar Smoking (also available in Spanish)

• Questions About Smoking, Tobacco, and Health (also available in Spanish)

• Tobacco-Related Cancers Fact Sheet

American Cancer Society books

The following books are available from the American Cancer Society. Call us to ask about cost or to place your order.

• Kicking Butts

• No Thanks, but I'd Love to Dance: Choosing to Live Smoke-Free (for kids age 4-10)

• Cancer: What Causes It, What Doesn't

National organizations and Web sites*

Along with the American Cancer Society, other sources ofinformation 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.strokeassociation.org
Quitting tips and advice can be found at everydaychoices.org or by calling 1-866-399-6789

American Lung Association
Toll-free number: 1-800-548-8252
Web site: www.lungusa.org
Printed quit materials are available, some in Spanish. Also offers the tobacco cessation program "Freedom from Smoking Online" at www.ffsonline.org

Centers for Disease Control and Prevention (CDC)
Office of Smoking and Health
Toll-free number: 1-800-232-4636 (1-800-CDC-INFO)
Web site: www.cdc.gov/tobacco
Free quit support line: 1-800-784-8669 (1-800-QUIT-NOW)
TTY: 1-800-332-8615

Environmental Protection Agency (EPA)
Telephone: 202-272-0167
Web site: www.epa.gov
Has advice on how to protect children from secondhand smoke, a Smoke-free Homes Pledge, and other tobacco-related materials on the direct Web site, www.epa.gov/smokefree, or at 1-866-766-5337 (1-866-SMOKE-FREE)

National Cancer Institute
Toll-free number: 1-800-422-6237 (1-800-4-CANCER)
Web site: www.cancer.gov
Toll-free tobacco line: 1-877-448-7848
Tobacco quit line: 1-800-784-8669 (1-800-QUITNOW)
Direct tobacco Web site: www.smokefree.gov
Quitting information, cessation guide, and counseling is offered, as well as information on state telephone-based quit programs

Nicotine Anonymous
Toll-free number: 1-877-879-6422 (1-877-TRY-NICA)
Web site: www.nicotine-anonymous.org
For free information, meeting schedules, printed materials, or information on how to start a group in your area

QuitNet
Web site: www.quitnet.com
Offers free, cutting edge, effective tobacco cessation services to people worldwide

*Inclusion on this list does not imply endorsement by the American Cancer Society.

No matter who you are, we can help. Contact us anytime, day or night, for information and support. Call us at 1-800-227-2345 or visit www.cancer.org.

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: 10/05/2009
Last Revised: 10/05/2009