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Coping and support

By Mayo Clinic staff

How can you stay motivated? Start by thinking about the mixed feelings you may have about smoking. Then make a list of your reasons for stopping smoking.

Stopping smoking is a positive change for many reasons. Think of short-term benefits, such as 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. Use these reasons to build your motivation. Look at your list often, especially when you feel your motivation is lagging.

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

  • 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. Don't expect them to guess what you need. 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 your outside for a smoke break.
  • Regularly review the benefits you're getting from quitting. Look at your list again. Add up how much money you've saved. Ask your family members for their observations.
  • Avoid alcohol. Drinking is a high-risk situation. Avoid drinking situations until you are confident you can remain smoke-free.
  • Reward yourself. Buy a magazine, go to the park, meet a friend for lunch, take a class.
Prevention Lifestyle and home remedies
References
  1. Nicotine. NIDA for Teens. http://www.teens.drugabuse.gov/drnida/drnida_nic1.asp. Accessed Sept. 15, 2010.
  2. 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 Sept. 15, 2010.
  3. Rigotti NA, et al. Patterns of tobacco use and benefits of smoking cessation. http://www.uptodate.com/home/index.html. Accessed Sept. 15, 2010.
  4. Cigarettes and other tobacco products. NIDA. http://www.drugabuse.gov/infofacts/tobacco.html. Accessed Sept. 15, 2010.
  5. Renard SI, et al. Management of smoking cessation in adults. http://www.uptodate.com/home/index.html. Accessed Sept. 15, 2010.
  6. Sackey JA. Smoking cessation counseling strategies in primary care. http://www.uptodate.com/home/index.html. Accessed Sept. 15, 2010.
  7. Smoking and how to quit. The National Women's Health Information Center. http://www.womenshealth.gov/quit-smoking/parents/. Accessed Sept. 15, 2010.
  8. Leone FT, et al. Behavioral interventions in tobacco dependence. Primary Care Clinics in Office Practice. 2009;36:489.
  9. Hatsukami DK, et al. Tobacco addiction. The Lancet. 2008;371:2027.
  10. Parents who quit smoking when their kids are young may have a big influence on whether their offspring will quit smoking in young adulthood. The Society for the Study of Addiction. http://www.addictionjournal.org/viewpressrelease.asp?pr=26. Accessed Sept. 15, 2010.
  11. Nicotine dependence. In: Diagnostic and Statistical Manual of Mental Disorders DSM-IV-TR. 4th ed. Arlington, Va.: American Psychiatric Association; 2000. http://www.psychiatryonline.com. Accessed Sept. 15, 2010.
  12. Hurt RD (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 12, 2010.
  13. Hurt RD, et al. Treating Tobacco Dependence in a Medical Setting. CA: A Cancer Journal for Clinicians. 2009;59:314.
DS00307 Nov. 23, 2010

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

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