Staying Quit

Beating an addiction to nicotine takes a lot of willpower and determination. You should feel great about yourself for making it so far. Now's the time to focus on sticking with it.

Keep Your Guard Up

Your body has changed since you began to smoke. Your brain has learned to crave nicotine. So certain places, people, or events can trigger a strong urge to smoke, even years after quitting. That's why you should never take a puff again, no matter how long it has been since you quit.

At first, you may not be able to do things as well as when you were smoking. Don't worry. This won't last long. Your mind and body just need to get used to being without nicotine.

After you've quit, the urge to smoke often hits at the same times. For many people, the hardest place to resist the urge is at home. And many urges hit when someone else is smoking nearby. Look at your Craving Journal to see when you might be tempted. Then use the skills you've learned to get through your urges without smoking.

Fight the Urges

Triggers

Certain things trigger, or turn on, your need for a cigarette. They can be moods, feelings, places, or things you do. Knowing your triggers helps you stay in control. 

Cravings

Remember: The urge to smoke will come and go. Try to wait it out. Try these to keep your mind occupied while you wait it out

• Keep other things around instead of cigarettes. Try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarfree gum.
• Wash your hands or the dishes when you want a cigarette very badly. Or take a shower.
• Learn to relax quickly by taking deep breaths.
  • Take 10 slow, deep breaths and hold the last one.
    Then breathe out slowly.
    Relax all of your muscles.
    Picture a soothing, pleasant scene.
    Just get away from it all for a moment.
    Think only about that peaceful image and nothing else.
• Light incense or a candle instead of a cigarette.
• Where you are and what is going on can make you crave a cigarette. A change of scene can really help. Go outside, or go to a different room. You can also try changing what you are doing.
• No matter what, don't think, "Just one won't hurt." It will hurt. It will undo your work so far.
• Remember: Trying something to beat the urge is always better than trying nothing.
• As you go through the first days and weeks without smoking, keep a positive outlook. Don't blame or punish yourself if you do have a cigarette. Don't think of smoking as "all or none." Instead, take it one day at a time. Remember that quitting is a learning process.

Benefits over Time

Costs of Smoking

Remember you have support through the Oklahoma Tobacco Helpline at 1-800-Quit Now and Click to Quit.