Things to Do to Get Through Rough Spots After You 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, such as libraries, malls, museums, theaters, restaurants without bars, and churches. 
• Don’t drink alcohol, coffee, and other drinks you associate with smoking. Try drinking a variety of 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, or celery. 
• Avoid temptation by staying away from situations you associate with pleasurable 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 others 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 go away with time. 
• Think positive thoughts about how awesome it is that you are quitting smoking and getting healthy -- try to avoid negative ones. 
• 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 Quitline^® counselor. 
• Eat several small meals during the day instead of 1 or 2 large ones. This keeps your blood sugar levels constant, 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 frequent rewards 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. 
• 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. Concentrate 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 may. 
• 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 the listed activities are free. Others are fairly inexpensive. Some of the exercises can be done at home--for instance, 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 you go each day without smoking.

Sports Activities

• walking or jogging 
• biking 
• skating 
• hiking 
• swimming 
• aerobics 
• dancing 
• bowling 
• playing soccer 
• playing tennis 
• playing volleyball 
• playing softball 
• playing basketball
• karate or judo 
• yoga

Activities Around the Home

• gardening 
• cooking, grilling, or baking 
• organizing/cleaning out the basement, garage, closet, or attic 
• organizing a yard sale 
• painting/redecorating rooms 
• washing/waxing the car 
• vacuuming and dusting 
• walking a dog

Going Out

• going fishing, hunting, or camping 
• having a picnic 
• going 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) 
• doing puzzles (crossword or jigsaw) 
• playing 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 difficult for anyone. This 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 strategies 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 occupied. Shopping and cooking will certainly keep you busy. If you would prefer being a guest this year, consider making a special dish to take with you.

Don't overindulge

Without smoking, you might have a tendency to go overboard with the holiday feasting. Be aware of how much you are eating and drinking; it's easy to give in to the other temptations. If you do overindulge, forgive yourself. Remember next year, it won't be as hard.

Try staying 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 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, satisfy the munchies without putting on extra pounds.

Stretch out meals

Eating slowly and pausing between bites will make the 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 your usual cigarette.

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.

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 the Quitline^®. You can always call your American Cancer Society at 1-800-ACS-2345. 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. These materials may be ordered from our toll-free number, 1-800-ACS-2345 (1-800-227-2345).

• Cigarette Smoking (also available in Spanish)

• Double Your Chances of Quitting Smoking

• Guide to Quitting Smoking (also available in Spanish)

• Helping a Smoker Quit: Dos and Don'ts

• Kicking Butts: Your Step-by-Step Guide to Quitting Smoking

• Set Yourself Free: A Smoker’s Guide

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

The American Cancer Society is happy to address almost any cancer-related topic. If you have any more questions, please call us at 1-800-ACS-2345 any time, 24 hours a day.

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.

Revised: 10/30/2007