Staying Quit
Action Strategies
Action strategies are things to do that can help you cope with cravings. There is no way to know ahead of time which will work for you, so it's best to have lots of choices. You may find that some work better than others do in certain situations. The only way to know for sure is to try them out.
There are three simple rules to follow when picking action strategies:
- It should be easy to do because the easier it is, the more likely you'll do it.
- It should be something that’s pleasant. If it's unpleasant, chances are you won’t want to do it!
- The action you choose should stop or at least reduce your urge. If it doesn’t reduce your craving for a cigarette, you need to find something else that will.
Examples of Action Strategies to Try:
- Practice the 4Ds…Breathe Deep. Drink a glass of water. Do something else. Delay for 10 minutes.
- Click here to connect with other independent quitters who know what you’re going through.
- Distract yourself until the craving passes: Add up how much money you’ll save by not smoking for a week, a month, or a year. Write the results down and check them out the next time you have a craving. Check out the distractions section for more ideas.
- Click here to download a podcast about action strategies.
Being a Non Smoker
Day One – How will you react on your quit date? Will you jump out of bed, eager to start your new smoke-free life? Or will you hide under the covers hoping that the idea of quitting was just a dream? Either way, take pride in knowing that when you wake up on your Quit Day, you are now officially tobacco-free.
On your Quit Day you’ll want to do a quick check to make sure all the tobacco is gone. Then begin your day by going over those reasons for quitting. Another good idea is to put a “bag of tricks” together. In it you can put hard candy, mints, drinking straws or coffee stirrers, a stress ball or something else to keep your hands busy, a picture of a loved one or pet, or even a note from a child or from yourself to keep you going whenever you get those cravings.
The most important thing to do is just to carry out the plans you made for this day. You know the times and situations that will make you want to smoke but starting now you can put your plan into place to get through those times.
Click here for the Being a Non-Smoker podcast.
Handling Slips
Quitting smoking is like learning a new skill–like playing basketball or driving a car. The most important thing to do is practice – because every time you try to quit you learn something new. That’s why Every Try Counts. Make sure that you give yourself credit for all the work you are doing to quit smoking.
When you quit smoking, even though the goal is to quit completely, sometimes an ex-smoker has a slip. A slip means is that you need a little more practice handling some particular situation. The key is to get right back on track and not let the slip get in your way. It is natural to feel down or have some negative thoughts around a slip. Be prepared for this, and don’t let negative feelings cause you to return to smoking.
Remember: A slip is just a slip. It doesn’t mean you’re a smoker again.
Staying Tobacco Free can often be difficult. Follow these steps to help yourself remain a non-smoker. If you do have a relapse, remember, many people slip! Think of how far you’ve come and just get “back on track.”
- Never forget your reasons for stopping smoking.
- Don’t take even “just one puff” of another cigarette.
- Don’t rationalize and think you can have just one.
- Plan for dangerous situations (boredom, drinking alcohol, stress) and decide what you will do instead of smoking.
- Reward yourself for not smoking. Use the money you save from not having to buy cigarettes. Or, plan a celebration for yourself.
- Be proud of trying to stop smoking and share your story with others.
- Begin to think of yourself as a nonsmoker.
Check out the podcast on Willpower and Slips.
