Quitting smoking can be a long and hard process. But staying tobacco-free is the longest and most important part of it. Every day you must decide not to smoke today. Try these tips to get through these times, and hang in there — the cravings will get better:. You might have a lot of pent-up energy while trying to quit and stay tobacco-free. Do some yardwork quit smoking activities housework. Organize or clean out a closet, a room, or even the entire basement.
Get involved in a new sport or hobby you like. Find activities that are free or fairly cheap. A walk in a park, a local mall, or around your neighborhood is a good way to get moving, too.
And watch how much better you can breathe as each day passes without smoking. The first few weeks after quitting smoking can be hard for anyone. And staying away from smoking may be extra tough during a holiday season, when stress and the temptation to overindulge are often worse, quit smoking activities. Some special efforts can help you celebrate the holidays without giving in to the urge to smoke. Many of these ideas can also help throughout the year.
Take a deep breath. Remind yourself of your commitment to quit, and quit smoking activities the reasons you quit. Commit to going back to your quit program right away. Try to figure out why you had a setback and learn from it. Here are more ideas that have helped smokers kick the habit for good:. American Cancer Society, October 7, Last Revised: For reprint requests, please see our Content Usage Policy.
Help for Cravings and Tough Situations What does it take to stay tobacco-free? These all add up to quit smoking activities huge victory over time.
How do I quit smoking activities through the rough spots after I stop smoking? For the first few days after you quit smoking, spend as much free time as you can in public places where smoking is not allowed.
Libraries, malls, museums, theaters, restaurants without bars, quit smoking activities, and churches are most often smoke-free. Take extra care of yourself. Drink water, eat well, and get enough sleep. This could help you have the energy you might need to handle extra stress. Try to choose drinks that are low- or no-calorie. If you miss the feeling of having a cigarette in your hand, quit smoking activities, hold something else — a pencil, a paper clip, a coin, or a marble, for example.
If you miss the feeling of having something in your mouth, try toothpicks, cinnamon sticks, sugarless gum, sugar-free lollipops, or celery. Some people chew on a straw or stir stick. Avoid temptation — stay away from activities, people, and places you link with smoking.
Create new habits and a non-smoking environment around you. To remind yourself of these reasons, quit smoking activities a picture of the people who are the most important to you somewhere you see it every day, or keep one handy on your phone. Take deep breaths to relax. Picture your lungs filling with fresh, clean air. Remember your goal and the fact that the urge to smoke will lessen over time. If you start to weaken, remember your goal.
Remember that quitting is a learning process. Be patient with yourself. Brush your teeth and enjoy that fresh taste. Exercise in short bursts try alternately tensing and relaxing muscles, push-ups, lunges, walking up the stairs, or touching your toes. Call a friend, family member, or a telephone stop-smoking help-line when you need extra help or support.
Eat 4 to 6 small meals during the day instead of 1 or 2 large ones. This keeps quit smoking activities blood sugar levels steady, quit smoking activities, your energy balanced, and helps prevent the urge to smoke. Avoid sugary or spicy foods that could trigger a desire to smoke. Above all, reward yourself for doing your best. Plan to do something fun. Try these tips to get through these times, and hang in there — the cravings will get better: Keep substitutes handy that you can suck or chew on, such as carrots, pickles, apples, celery, raisins, or sugar-free gum or hard candy.
See your doctor if these feelings last for more than a month. Take 10 deep breaths, and hold the last one while lighting a match. Exhale slowly and blow out the match. Go quit smoking activities a walk. Exercise can improve your mood and relieve stress.
Take a shower or bath. Learn to relax quickly and deeply. Think about a soothing, pleasing situation, quit smoking activities, and imagine yourself there. Get away from it all for a moment. Focus on that peaceful place and nothing else. Light incense or a candle instead of a cigarette. Practice doing this a few times, and listen to yourself. Wear a rubber band around your wrist. Whenever you think about smoking, snap it against your wrist to remind yourself of all the reasons that made you want to quit in the first place.
Other ways to stay active You might have a lot of pent-up quit smoking activities while trying to quit and stay tobacco-free. Staying tobacco-free over holidays The first few weeks after quitting smoking can be hard for anyone. Celebrate being an ex-smoker and try these tips to keep your mind off smoking: Consider hosting the family dinner to keep yourself busy. Shopping and cooking will certainly take up a lot of your time. Without smoking, you might be inclined to go overboard with the holiday feasting.
If you do overdo it, forgive yourself. Try to stay away from alcohol. Stick to sugar-free seltzer, punch without alcohol, club soda, or apple cider. This will curb the urge to light up when drinking and can also help keep off extra pounds. Avoid spicy and sugary foods. Spicy and sugary foods tend to make people crave cigarettes more. Nibble on low-calorie foods. Low-calorie foods such as carrot sticks, apples, and other healthy snacks, can help satisfy your need for crunch without adding extra pounds.
Eat slowly and pause between bites to make a meal more satisfying. For dessert, grab an quit smoking activities or tangerine, or crack some nuts — something that will keep your hands busy, too.
Keep busy at parties, quit smoking activities. Playing bartender, serving snacks, and meeting guests will help keep your mind off smoking. If the urge to smoke presents itself, put something in your hand other than a cigarette. Treat yourself to something special. Any acne endometriosis psoriasis arthritis frustration can leave you wanting a cigarette.
Take along your favorite magazine or book, check your email, or text a friend while waiting in lines. Take hold of yourself and start talking with someone in line next to you, quit smoking activities, or start looking at what you brought with you. Here are more ideas that have helped smokers kick the habit for good: Take one day at a time. A day at a time keeps the whole thing more manageable. Relaxation exercises can help relieve your urge to smoke.
Take a deep breath, hold it for a second, then release it very slowly. Or, stand up and stretch while you take a few deep breaths, quit smoking activities. Remember, the urge to smoke is only temporary. Physical activity helps relieve tension and the urge to smoke.