Resources

You’ve quit smoking. Congratulations! This is wonderful news. Many ex-smokers have told us that they found the first few weeks the hardest. To help keep you on track, here are some tips on how to prevent a relapse.

• If you’re in your first 2 weeks of quitting, you might be experiencing withdrawal symptoms. Remember that withdrawal is a good sign; it means your body is healing. Remain positive, think about your reasons for quitting and know the feelings will soon pass.
• Refer to your list about things to do instead of smoking or how to deal with cravings.
• Be aware of your smoking triggers and have a plan for how to deal with them.
• Be prepared to cope with stress, frustration and other negative feelings that might trigger an urge to smoke.
• Avoid places or activities that remind you of smoking like going to parties, or drinking coffee.
• Throw away all your smoking paraphernalia like cigarettes, lighters, ashtrays, rollers.
• Ask people around you to not smoke in your presence.
• Spend time in non-smoking places.
• Keep busy especially on down times like evenings and weekends.
• Remember you are a nonsmoker now. Thinking of yourself as a nonsmoker will begin to make you feel more in control.
• Strengthen your commitment to staying quit. Review or rewrite your reasons for quitting.
• Look for additional support from a partner, friend, or a support line.
• Review the health benefits of quitting and non-health benefits of quitting.
• Be sure to reward yourself. It’s important to recognize and celebrate your success. You can try rewarding yourself each day, week, or each month that you have stayed away from cigarettes … or even when you need a special treat.

Remember, the Smokers’ Helpline is still available to you for support, even after you’ve quit.