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Quitting smoking is hard. It's a process that may take time. Using nicotine replacement therapy can help, but it can be just as tough to stay smoke-free. There are steps you can take to help you stay smoke-free both now and long-term.
Understand your triggers
Certain people, places, things and situations can trigger an urge to smoke, even years after quitting. Triggers are the things that make you want to smoke. They can affect you no matter how long it's been since you've quit. Knowing your triggers can help you be prepared and fight off cravings.
Beat cravings
It is difficult to stay smoke-free when cravings hit, but the longer you go without smoking, the more these urges will fade. Fighting cravings can be easier if you have a plan. Prepare by making a list of things you can try when you have the urge to smoke. Take a walk, practice deep breathing or do whatever works for you to get past cravings. Keep your list handy.
Tip: Try breathing through a straw when you're craving. A lot of quitters have said it helped them!
Be positive
The first hours, days and weeks without cigarettes can be hard. Quitting is a process: Take it one day at a time. Keeping a positive outlook can help you get through. There are ways to deal with stress and other strong emotions without cigarettes.
Celebrate you
Staying smoke-free is a big accomplishment. Treat yourself regularly. Now that you're not buying cigarettes, you might have extra money to buy yourself something special – but your rewards don't have to cost anything. Enjoy an outdoor hike now that you can breathe easier, or invite a friend over for a movie night. If you have already built your quit plan, remind yourself of the rewards you chose. If you haven't made a quit plan, it's never too late.
Get support
Controlling your triggers and managing cravings can be hard, even after you've been smoke-free for a while. Getting support from the people around you can help. Talk to the people who supported you when you first quit smoking. Friends and family members can play a big role in helping you stay smoke-free. Let them know you're in it for the long haul and what they can do to help.
Remember, quitting smoking happens one day at a time. Celebrate your quit milestones (big and small); you deserve it!
Reference:
Smokefree.gov (n.d.). How to stay smoke-free. Retrieved 8 August 2018 from https://smokefree.gov