1. Avoid consuming alcohol.
Alcohol and tobacco are inextricably linked, with studies revealing high relapse rates in people with alcohol use disorders.
Even if you only drink occasionally, exposing yourself to situations where you might be tempted to drink alcohol too soon after quitting can be hazardous. Take your time. New quitters are vulnerable. There will come a time when you can have a drink without feeling the need to smoke, but don't expect it to happen in the first month, or even the first few months.
We are all unique in our approach to overcoming nicotine addiction, so let go of any preconceived notions you may have about how long recovery should take. Instead, concentrate on your own situation.
If you have an upcoming alcohol-related engagement and are nervous about it, take it as a sign to proceed with caution. Consider deferring until you're feeling better. If that isn't an option, plan ahead of time how you'll manage the event without smoking.
It's no exaggeration to say that quitting smoking will save your life, so give it the attention it deserves.
Maintain your quit program at the top of your priority list for as long as it takes. You should do whatever it takes to keep your "sobriety."
2. Discover Stress-Relieving Techniques
We've discussed how important it is not to neglect our physical health while experiencing nicotine withdrawal, but our emotional well-being is just as important. Stress and anger are probably two of the most powerful smoking triggers we face, and if we're not careful, they can build up and threaten our quit programs.
If you let it, early cessation creates its own tension, which can be overwhelming when combined with the stresses of daily life.
Don't overwork yourself to the point of exhaustion and make time every day to relieve stress with an activity you enjoy.
Take a hot bath. Bathing is a great way to relax and distract yourself from thoughts of smoking. Light a few candles, soak in scented bath salts, and unwind.
Take a quick walk. Lacing up your sneakers and going for a brisk walk (even if it is only for 15 minutes) can help reduce agitation and stress.
Try visualizing. Close your eyes for a few moments and imagine a relaxing location (real or imaginary) in your mind. Make yourself at ease, take a deep breath, and go there whenever you feel stress rising.
3. Call Out for Help
Statistics show that people who quit smoking while surrounded by a healthy support system have a much higher rate of long-term success. Consider adding some online support to your quit program, in addition to the support you may receive from friends and family. The smoking cessation forum on this site provides some of the best support available on the Internet.
If you or a loved one is struggling with substance abuse or addiction, call the Substance Abuse and Mental Health Services Administration's (SAMHSA) National Helpline at 1-800-662-4357 for information on local support and treatment options.
4. Maintain Your Position
Many a good quit program has been ruined by the desire to be able to smoke "just a little." Don't be taken in by it. The only way to keep the beast at bay is to avoid ingesting nicotine. The longer you go without nicotine in your system, the easier it will be to maintain your nicotine-free status.
If you decide to smoke just one cigarette or for one night, chances are you'll start smoking again. You might even find yourself smoking more than usual.
There is no such thing as a single cigarette when it comes to smoking cessation. They travel in groups.
A smoking relapse, like success with smoking cessation, begins in the mind. If you find yourself having unhealthy thoughts about smoking and are unable to shake them, it's time to renew your resolve.
5. Maintain Your Motivation
You stopped smoking for a reason. Several, most likely. Don't let time and separation from the habit cloud your judgment. Maintain your memory by revisiting your reasons for quitting on a regular basis. They will never be less true as time passes, but if you're not careful, they can feel less urgent.
Quitting smoking is a journey. Take it one simple day at a time, and what began as a difficult task will soon become an enjoyable challenge.
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