TIPS FOR STAYING TOBACCO FREE

SWITCH UP YOUR ROUTINE

Once you’ve quit‚ you’ll likely experience intense cravings. Often, they’ll hit at the same time of the day or week. Sometimes it’s during your morning commute, after that first cup of coffee, or when you’re just hanging out at home. Switching up your routine can help break the patterns that lead to temptation. Above all, identify what triggers your cravings so you can be prepared to handle them.

FIGHT THE URGE

The longer you can resist the urge, the more these cravings will fade. Having go-to coping skills can help. Things like taking a walk, practicing deep breathing, or keeping gum, mints or toothpicks handy can help you stay tobacco free.

TOBACCO PROOF YOUR LIFE

To avoid temptation, try making a “fresh” start. Remove tobacco products from your home, car and place of work. Get rid of any tobacco paraphernalia including ashtrays and lighters, and thoroughly clean these areas to eliminate tobacco odors and stains.

STAY UPBEAT

As you go through the first days and weeks without tobacco‚ keep a positive outlook. Don’t blame or punish yourself if you slip up. Starting over isn’t the end of the world. And don’t put extra pressure on yourself by thinking too far into the future. Instead‚ simply take it one day at a time.

REWARD YOURSELF FOR STAYING TOBACCO FREE

Quitting is tough, and staying tobacco free is a major accomplishment. Make sure you reward yourself. And don’t keep it a secret! Celebrate your milestones, big and small. You deserve it!

LEAN ON SOMEONE FOR SUPPORT

Even after you’ve been tobacco free for a while, you’ll continue to encounter triggers and cravings. When it happens, don’t be afraid to reach out to someone. Talking about a craving with someone can help you identify what’s really going on while the craving passes.

AGREE TO DISAGREE

Don’t judge your friends and family who aren’t ready to quit. Just like you, they’ll quit when they’re ready. Remember, quitting tobacco happens one day at a time. Celebrate your milestones, big and small. You deserve it!

Call 1-800-QUIT NOW or register online for FREE, nonjudgmental support from a Quit CoachTM.