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continued:
Staying smoke-free: How to avoid a smoking relapse
Don't sweat the small stuff
Maybe you've gained some weight since you quit. That's not unusual. Most people gain 10 pounds or fewer. And most ex-smokers eventually lose most of the weight they gain.
Keep your focus on staying smoke-free and being healthy. Use the Mayo Clinic Food Pyramid to guide your eating. And try to get at least 30 minutes of physical activity a day. If you're concerned that you've gained more weight than might be healthy for you, talk with your doctor.
Reward yourself
Now that you aren't buying cigarettes, you probably have more spending money. For example, if you used to smoke one pack a day — at $5 a pack — your savings quickly add up.
| After | You've saved |
|---|---|
| 1 day | $5 |
| 1 week | $35 |
| 1 month | $150 |
| 1 year | $1,820 |
| 10 years | $18,200 |
| 20 years | $36,400 |
Source: www.SmokeFree.gov
Why not reward yourself for your commitment? Use the money you've saved to buy yourself a gift.
Recovering from a slip
If you do slip and have a cigarette, don't punish yourself. But put a stop to it right away and get back on track with these steps:
- Make that cigarette your last. Don't put off quitting again until tomorrow, next week or next year. The sooner you get back on track, the easier it is because your brain receptors won't have gotten used to the nicotine "hits" from smoking.
- Figure out what led up to your smoking. Now that you know that this is a high-risk situation, plan for how you will deal with it in the future.
Remember, stopping smoking is a process, not an "all or nothing" proposition. Learn from your slip and go on. Tap into your support network for encouragement.
If you ultimately start smoking again, don't give up. Most people try several times before they quit for good. What's important is figuring out what helped you when you tried and what worked against you. You can then use this information to make a stronger attempt at quitting the next time.
Previous page(2 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.
