If you’ve recently quit tobacco, CONGRATULATIONS! That’s not an easy decision, and we’re so proud of you for putting your health first. Whether you’ve been tobacco free for one week, one day or even one hour, you may be feeling the impact of your decision. As withdrawal sets in and the temptation from your daily routine adds stress, it’s easy and natural to want “just one” to curb your cravings.

It’s hard. But when you push through those moments, it’s so worth it. Here are 10 tips to help you stay tobacco free.

Shake Up Your Routine

Tobacco use is an addiction, not a habit. However, our daily habits are what spike cravings. If you are used to smoking with your morning coffee, dipping on your morning commute or buying a new vape every time you stop for gas, then your routine may need a makeover. Think about your daily habits and focus on the moments when the cravings are the strongest. Instead of forcing your way through, make a swap!

• Take your coffee to go and eat meals in smokefree places.
• Stop at a different gas station or use a card to pay at the pump.
• Find a new “regular” spot that doesn’t allow smoking.
• Try a different route home from work.
• Pick a new radio station or playlist while driving.

Check Out Nicotine Replacement Therapy (NRT)

What is NRT and how does it help you quit? Nicotine replacement therapy is a safe and effective way to manage tobacco cravings and withdrawal symptoms. Patches, gum and lozenges are among a few of the top options and can double your chances of successfully quitting. If you’re thinking about quitting tobacco, the Oklahoma Tobacco Helpline offers FREE patches, gum or lozenges when you sign up.

Choose a Healthy Alternative

Sometimes, the best way to quit something is to start something new. If you feel like something is missing after you quit smoking, ask yourself “why” and then find a healthy replacement!

• If your hands feel restless without a cigarette or vape, try taking up a small hobby to keep yourself busy, like crossword puzzles or knitting.
• If you miss the sensation of something in your mouth, keep sugar-free candy, sunflower seeds, unsalted nuts or toothpicks nearby.
• If your mind feels overwhelmed, try some simple distractions. Calm yourself with some mindful techniques or turn your brain off for a moment with your favorite song or phone game.

Get Active

Speaking of healthy distractions, getting active is a great alternative to nicotine. No, you don’t need to join a gym or sign up for a pricey group class. Instead, try taking a walk or check out Shape Your Future’s ideas for ways you can get active around the house!

Call In Some Reinforcement

Quitting is easier when you have a support system. Don’t be afraid to ask friends and family to hold you accountable and help you on your journey. If you are still around people who use cigarettes or other products, remind them never to share with you, no matter how many times you ask!

If you’re looking for a wider support system, the Oklahoma Tobacco Helpline has FREE resources that can help. Chat with a Coach via email, text or phone, or join live group sessions to chat with peers. Having a little support in your corner really goes a long way.

Delay, Delay, Delay

If you feel the need to use tobacco, hold off. We know that sounds overly simple, but most nicotine cravings only last around ten minutes. Often, delaying your craving can stop it in its tracks. The next time you feel the urge, try to set a physical boundary that makes you wait, like:

• “I want to smoke, but I’ll get a workout in first.”
• “My commute home is only 15 minutes. If I’m going to dip, I’ll do it there.”
• “Let me finish the laundry before I pick up a new vape.”

If you don’t have any physical boundaries around you, set a ten-minute timer! If the craving is still lingering, grab your patches, gum or lozenges, reach out to the Helpline for support or try another method to distract yourself.

Remember Your “Why”

For many of us, there is a reason we decided to quit in the first place. Maybe you quit after a health scare, or maybe because your daughter asked you to. Whatever the reason, use it to motivate you!

• If you quit for your health, move your body and celebrate what it can do. Go for a walk or soak up some sun.
• If you quit to save money, set aside money for a night out or possibly a weekend away.
• If you quit for someone, give them a call!
• If you quit for many reasons, keep a journal nearby and write yourself reminders and notes of encouragement.

Think About the Benefits

There are so many benefits to quitting tobacco. Every time you think about starting again, make a quick mental note of everything you’ve gained. A few quit benefits include:

• Improved breathing
• Improved senses of taste and smell
• More free time
• More money
• Healthy teeth and gums
• A stronger immune system
• And so many more!

Don’t Give Up if You Slip Up

One slip-up does not mean total failure … it means you slipped up! Temptation is all around us. Even when you do everything right — attend smokefree venues and events, use NRT, get physical, etc. — it only takes one moment of questioning to stall your progress. You may think “just one” won’t hurt, but this phrase often stalls quit journeys.

If you slip up, don’t let it derail your progress, we have tips for slips. Use it as a learning opportunity and recommit to your quit journey by calling the Helpline.

Celebrate!

Finally, celebrate! No matter how big or small, every success is worth it. Whether it’s reaching a milestone on your quit journey or overcoming a particularly challenging craving or moment of stress, recognize how strong you are for sticking to your commitment.

This IS a big deal. You ARE crushing it. You CAN keep going. Never forget that!

Quitting tobacco requires a lot of determination, patience and strength, but the benefits are incredible! Save these tips for later, and you’ll be well-equipped to tackle almost every challenge thrown your way.

Whether you’re quitting for the first time or just trying to stay tobacco free, the Helpline has FREE support. Sign up when you’re ready.