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Coping and support

By Mayo Clinic staff

To stay smoke-free over the long haul, consider these tips:

  • Stay motivated. Decide to quit, pick a date and create a plan to make it happen. Start by thinking about the mixed feelings you may have about smoking. Then make a list of your reasons for stopping smoking.
  • Don't get discouraged if you slip. Remember, it's common to lapse, and sometimes relapse. But your goal is no smoking at all — even light or occasional smoking is dangerous. You can learn from past experiences about what may have led to a lapse or relapse. Armed with that knowledge, you'll be stronger during your next attempt.
  • Identify your major smoking triggers and challenges. This will help you solve problems and have a plan to deal with high-risk situations.
  • Seek support. Social support is key to achieving a stable and solid, smoke-free life. Ask your family, friends and co-workers for support and encouragement. Be direct, and let them know what specifically helps you most.
  • Practice positive self-talk. Think of one or two phrases to use repeatedly for encouragement, such as "I am grateful to be smoke-free."
  • Set smoke-free boundaries. If there's another smoker in your household, set boundaries by making your home and car smoke-free. Ask smoking co-workers not to offer you a smoke or invite you outside for a smoke break.
  • Regularly review the benefits you're getting from quitting. Short-term benefits include breathing easier, saving money and having better smelling clothes. Long-term benefits include a lower risk of disease, increased chances for a longer life and a healthier environment for your family. Add up how much money you've saved.
  • Avoid alcohol. Drinking is a high-risk situation. Avoid drinking situations until you're confident that you can remain smoke-free.
  • Reward yourself. Buy a magazine, go to the park, meet a friend for lunch or take a class.
Prevention Lifestyle and home remedies
References
  1. Cigarette smoking. American Cancer Society. http://www.cancer.org/cancer/cancercauses/tobaccocancer/cigarettesmoking/cigarette-smoking-toc. Accessed April 15, 2013.
  2. Guide to quitting smoking. American Cancer Society. http://www.cancer.org/healthy/stayawayfromtobacco/guidetoquittingsmoking/index. Accessed April 15, 2013.
  3. Questions about smoking, tobacco and health. American Cancer Society. http://www.cancer.org/cancer/cancercauses/tobaccocancer/questionsaboutsmokingtobaccoandhealth/questions-about-smoking-tobacco-and-health-intro-and-background. Accessed April 15, 2013.
  4. DrugFacts: Cigarettes and other tobacco products. National Institute on Drug Abuse. http://www.drugabuse.gov/publications/drugfacts/cigarettes-other-tobacco-products. Accessed April 15, 2013.
  5. Horn K, et al. Effects of physical activity on teen smoking cessation. Pediatrics. 2011:128:e801.
  6. Schroeder SA. New evidence that cigarette smoking remains most important health hazard. The New England Journal of Medicine. 2013;368:389.
  7. Child and teen tobacco use. American Cancer Society. http://www.cancer.org/cancer/cancercauses/tobaccocancer/childandteentobaccouse/child-and-teen-tobacco-use-child-and-teen-tobacco-use. Accessed April 15, 2013.
  8. Rigotti NA, et al. Benefits of smoking cessation. http://www.uptodate.com/home. Accessed April 15, 2013.
  9. Preventing tobacco use among youth and young adults: A report of the surgeon general — Executive summary. Centers for Disease Control and Prevention. http://www.cdc.gov/tobacco/data_statistics/sgr/2012/index.htm. Accessed April 16, 2013.
  10. Danovitch I. The clinical assessment and treatment of nicotine dependence. Focus. 2011;9:15.
  11. Frequently asked questions about quitlines. Smokefree.gov. http://www.smokefree.gov/quitlines-faq.aspx. Accessed April 15, 2013.
  12. Quit guide: Clearing the air. Smokefree.gov. http://www.smokefree.gov/quit-guide.aspx. Accessed April 15, 2013.
  13. Find tools to help you quit. Smokefree.gov. http://www.smokefree.gov/tools.aspx. Accessed April 15, 2013.
  14. A report on the surgeon general: How tobacco smoking causes disease — The biology and behavioral basis for smoking-attributable disease fact sheet. Surgeongeneral.gov. www.surgeongeneral.gov/library/reports/tobaccosmoke/factsheet.html. Accessed April 18, 2013.
  15. Ebbert JO (expert opinion). Mayo Clinic, Rochester, Minn. April 23, 2013.
  16. Nicotine replacement therapy labels may change. U.S. Food and Drug Administration. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm345087.htm. Accessed April 26, 2013.
  17. Hurt RD (expert opinion). Mayo Clinic, Rochester, Minn. May 15, 2013.
DS00307 June 4, 2013

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