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Staying smoke-free: How to avoid a smoking relapse
You feel good about giving up smoking. And you want to make sure you stay smoke-free. Use these tips to keep on track and avoid a smoking relapse.
By Mayo Clinic staffCongratulations! If you're reading this, it's because you've already stopped smoking. You feel good about being smoke-free and you want to stay that way. You didn't come this far only to have a smoking relapse now! Use these tips to keep on track and avoid a smoking relapse.
Keep your guard up
When you first quit, you probably had strong urges to smoke. After a few weeks, though, the urges became less frequent and less intense. But even after months of being smoke-free, you're not home-free. You will always need to watch for situations that could lead to a smoking relapse.
When you feel tempted, remember you've resisted urges before. Go back to the work you did on your stop-smoking action plan. If you didn't make a plan, give it a try. Review your triggers and your strategy for managing them. Remind yourself of your reasons for quitting and the benefits to your health, your finances and your loved ones.
Stress: Don't let it push your button
In certain situations or times of stress, you may crave a cigarette. Many ex-smokers who have a smoking relapse say that feeling tense, angry, sad or bored led them to light up.
Stress is a part of everyone's lives, smokers and nonsmokers alike. The big difference is that as a smoker you have used nicotine to cope with stress. Now you need to learn healthier ways of handling stress. Here are some suggestions.
- Physical activity is an effective stress reducer. Take a walk, mow the lawn or vacuum the house. Even moderate exercise reduces urges to smoke.
- Tap into your resources. A wide array of stress management classes and self-help books are available online or at the library.
- Talk to a trusted person. If you need more help, talk with your doctor, spiritual counselor and others who can coach you on ways to deal with stress.
(1 of 2)
- Forever free: A guide to remaining smoke free. http://www.smokefree.gov/fffbam.html Accessed Dec. 26, 2008.
- Guide to quitting smoking. American Cancer Society. http://www.cancer.org/docroot/PED/content/PED_10_13X_Guide_for_Quitting_Smoking.asp. Accessed Dec. 26, 2008.
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Feb. 23, 2009.
- Help for smokers and other tobacco users. Agency for Healthcare Research and Quality. http://www.ahrq.gov/consumer/tobacco/helpsmokers.htm. Accessed Dec. 29, 2008.
