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Coping and support

By Mayo Clinic staff

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

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. Seek the social support you need to stay quit. Ask your family, friends and co-workers for support and encouragement. Let them know what you find most helpful.
  • 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.
  • 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 a 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 Oct. 20, 2008.
  2. Cigarette smoking. American Cancer Society. http://www.cancer.org/docroot/PED/content/PED_10_12X_Cigarette_Smoking.asp?sitearea=PED. Accessed Oct. 20, 2008.
  3. Benowitz NL. Clinical pharmacology of nicotine: Implications for understanding, preventing, and treating tobacco addiction. Clinical Pharmacology & Therapeutics. 2008;83(4):531-541.
  4. Smoking 101 fact sheet. American Lung Association. http://www.lungusa.org/site/pp.asp?c=dvLUK9O0E&b=39853. Accessed Oct. 20, 2008.
  5. Hatsukami DK, et al. Tobacco addiction. The Lancet. 2008;371:2027-2038.
  6. Burke MV, et al. Treatment of tobacco dependence. Mayo Clinic Proceedings. 2008;83(4):479-484.
  7. Nides M. Update on pharmacologic options for smoking cessation treatment. The American Journal of Medicine. 2008;121(4A):S20-S31.
  8. Executive summary. In: Treating tobacco use and dependence: 2008 update. Rockville, Md.: Agency for Healthcare Research and Quality. http://www.ncbi.nlm.nih.gov/books/bv.fcgi?rid=hstat2.section.28189. Accessed Oct. 14, 2008.
  9. Guide to quitting smoking. American Cancer Society. http://www.cancer.org/docroot/PED/content/PED_10_13X_Guide_for_Quitting_Smoking.asp?sitearea=PED. Accessed Oct. 20, 2008.
  10. Le Foll B, et al. Treatment of tobacco dependence: Integrating recent progress into practice. Canadian Medical Association Journal. 2007;177(11):1373-1380.
  11. Benowitz NL. Neurobiology of nicotine addiction: Implications of smoking cessation treatment. The American Journal of Medicine. 2008;121(4A):S3-S10.
  12. Woodward K. Quit before kids reach third grade. Fred Hutchinson Cancer Research Center. http://www.fhcrc.org/about/pubs/center_news/2003/may15/sart1.html?&printfriendly=yes. Accessed Oct. 22, 2008.
  13. Berrettini W. Nicotine addiction. The American Journal of Psychiatry. 2008;165(9):1089-1092.
  14. Clinical interventions for tobacco use and dependence. In: Treating tobacco use and dependence: 2008 update. Rockville, Md.: Agency for Healthcare Research and Quality. http://www.ncbi.nlm.nih.gov/books/bv.fcgi?rid=hstat2.section.28251. Accessed Oct. 20, 2008.
  15. Smoking and cardiovascular disease risk. Washington, DC: American Heart Association.
  16. Kuehn BM. Personalized care may help smokers quit. Journal of the American Medical Association. 2007. 298(21): 2472. 
  17. Niaura R. Nonpharmocologic therapy for smoking cessation: Characteristics and efficacy of current approaches. The American Journal of Medicine. 2008;121(4A):S11-S19.
  18. Online guide to quitting: Managing cravings. Smokefree.gov. htttp://www.smokefree.gov/quit-smoking/managing_cravings.html. Accessed Oct. 20, 2008.
  19. Youth & tobacco. Centers for Disease Control and Prevention. http://www.cdc.gov/tobacco/youth/information_sheets/yuthfax1.htm. Accessed Oct. 27, 2008.
  20. Hurt RD (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 5, 2008.

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