Stay Quit
You can do it. You already are.
There are moments when you will want to smoke. Prepare for them. This will help you to quit and stay quit.
Remind yourself of your reasons.
The best way to stay quit is to start with your reasons. If you haven’t written them down yet, write them down and keep them close to you. To get ideas from others who’ve quit, see Get Motivated.
Keep identifying triggers and a plan to manage them.
Over time, you may discover new triggers. To manage them, you may need to change your routine or activities. Use our My smoking triggers PDF to keep on track. Find tips in Manage Cravings.
Don’t smoke. Not even one puff!
When a strong craving hits, it can be easy to forget why you decided to quit. Cravings often pass within 5 to 10 minutes. Remember your long-term goal. Keep at it! Remember the 4 Ds:
- Delay
- Drink water
- Distract
- Deep breathing.
Road blocks happen.
Keep on going!
Alcohol and Social Situations
Alcohol is a big trigger for many smokers. Here’s how you can deal with it:
- Avoid alcohol when you first stop smoking. After a few weeks, the nicotine cravings will pass and you’ll be more in control.
- Drink less alcohol. This way, you think more clearly and can focus on quitting.
- When you are ready for social situations, start with friends who don’t smoke or who won’t smoke around you. Avoid people who still smoke and who may offer you a cigarette or puff of their vaping product.
- At a party, give your hands something to do. Have a non-alcoholic drink in one hand and your phone or something else in the other.
- When you start to feel a craving, leave the party. Go for a walk or go home. Congratulate yourself for getting through the party without smoking.
Being Around People Who Smoke
You will find yourself next to someone smoking at some point. This can trigger a craving. These are some things you can do:
- If you know them, tell them you are trying to quit. They might put their cigarette or vaping product away.
- Walk away. Let the craving pass. Remind yourself of your reasons for quitting. Tell yourself that you are in charge.
- Remind yourself that you have been smoke-free for _____ weeks, days or minutes. Be proud of yourself.
- Keep your hands busy. Take your phone out of your pocket.
- Avoid places where you know there will be smokers. Do NOT go outside with your friends or co-workers when they take a smoke break.
Gaining Weight
Many people worry about gaining weight after they quit smoking. It is natural to eat instead of smoke. It can also help with cravings. These are some healthy choices to have handy:
- carrots
- celery
- fresh fruit
- pickles
- raisins
- sugar free gum
- sunflower seeds
It is true that many former smokers gain some weight. These people gain 8 to 13 pounds on average. Some people do NOT gain weight. Either way, quitting smoking is by far the best thing you can do for your health.
To keep your body feeling good, make exercise and healthy eating part of your quit plan. Walk or go to the gym as a way to distract yourself from cravings and triggers. Spend more time cooking and learning new recipes.
Stress
Being in a stressful situation can trigger a craving. In fact, stress is one reason many smokers start in the first place. See Stress management.
Don’t sweat setbacks.
Expect setbacks on your quit journey. Remember to stay positive. Know that if you’ve done it before, you can do it again! Slips and relapses are part of the quitting process.
Slip – having a single smoke
Relapse – returning to old smoking routines
There are some warning signs that you might start smoking again. Keep an eye out for them so you can stay quit.
You think you can have “just one” cigarette.
This is how most people start smoking again. Remember that nicotine is very addictive. Resist the urge to smoke.
You take puffs of someone else’s cigarette.
When you do this, it is only a matter of time before you buy yourself a pack. Resist the urge to smoke. Tell your friends and family not to give you cigarettes, no matter what.
You miss smoking a lot.
You might wonder if quitting is worth the effort. This is normal. It will get easier. Find ways to reward yourself. Review your reasons for quitting. It’s worth it.
If you have these or other warning signs, we’re here to help.
Call our 811 Quit Line or contact a counsellor through Secure Chat for free. We can talk to you about how you are feeling and help you resist your cravings.
Our counsellors have the skills and experience to help you quit using tobacco no matter what kind of product you use. They can also help you to quit vaping.
Slips
A slip is a single misstep on your quitting journey, like smoking one cigarette. Don’t let one cigarette lead you back into smoking. Here’s what you can do:
- Take your slip seriously, but don’t be too hard on yourself.
- Think about what led to the slip. Were there warning signs? What were your triggers? Write them down.
- Learn from your mistakes. Write down a plan for how you will handle a similar slip next time.
- Review your reasons for quitting.
- Be proud of how far you’ve come.
Relapse
Relapse is when you find yourself back in your old smoking routines. It’s OK to have a relapse. Quitting is a journey. Sometimes it takes many tries to stay quit. Try not to be too hard on yourself. The success you had was real. Every day that you didn’t smoke, you took strong steps to be a healthier person.
Plan another quit day as soon as possible. Think about how you can change your old routines. Build on your successes. Here are a few ideas:
- Smoke fewer cigarettes.
- Keep your home and car smoke-free.
- Wait a few hours before you smoke your first cigarette.
- Change some of your smoking routines.
The successes you had were real. You can do it again.
