Coping and support
By Mayo Clinic staffHow 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.
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