Congratulations! You have quit and are now trying to stay tobacco free!
In this section:
Reward Yourself!
It is important to find ways to reward yourself when you quit. Rewarding yourself helps you to stay strong in the future. You deserve to pat yourself on the back for each day you have refused to smoke!
Write down four ways you can reward yourself while you are quitting.
Examples of possible rewards:
- Buy flowers or a plant to enjoy the fresh smell.
- Have some frozen yogurt or low-calorie treat.
- Watch a movie.
- Ask for a back rub.
- Go out to dinner with a loved one.
- Listen to your favorite music.
- Do a favorite fun activity.
- Go for a walk or bike ride.
- Call or visit a friend.
- Play a game.
How To Handle “Slips”
- After you quit, it is best not to tempt yourself with even one puff. That’s because each time you smoke or use tobacco, you increase the chances of wanting a cigarette in the future.
- If you do “slip”, don’t give up. A “slip” is a mistake, not a failure.
- Review your reasons for quitting.
- Think about how you can better cope with the cravings in the future.
- Renew your commitment to quitting. Ask for help from others who want to see you succeed.
How to Get More Help
If you need more help, talk with your doctor about your tobacco use and ask for help in quitting. They may be able to provide you with counseling, or refer you to a counseling program in your area.
Call 1-888-280-2251 to talk with a quit coach. Quit coaches talk with thousands of smokers and tobacco users. They have ideas on what can help. Free nicotine addiction medications are available.