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Step 3: After You’ve Quit

Now that you’ve quit, don’t forget about all the hard work you put into coming up with a plan to deal with difficult situations. Refer back to your plan to help you get through stressful moments when you feel the urge to smoke.

You may find it hard to believe that one of your coping strategies could possibly be strong enough to get you through your worst cravings. But those cravings don’t usually last very long, and your coping strategies can be very effective at distracting you until they pass. Don’t forget to make a note of what works and what doesn’t and adjust your plan accordingly.

Take it one urge at a time, one hour at a time, one day at a time. Remember, as each day passes, you’re closer to a future where smoking is simply not an option for you.

Hang in there!


Step 3: After You've Quit  

  • The Four Main Danger Zones

    After the withdrawal symptoms of the first week or two pass, the urge to smoke becomes more psychological than physical. Most smokers find that there are four main factors that eat away at their will power.

  • If You Slip Up

    If you slip up and have a cigarette or two, look at it as a learning experience You are still an exsmoker Don’t dwell on the situation, but ask yourself why it happened and do things differently next time.

  • Some Tips On Weight Control

    Do not go on a diet that requires special foods or drinks. These are hard to stick to, especially when they’re combined with the stress of quitting smoking. They often leave you feeling deprived, and you may not be strong enough for that yet.

  • Did Your Plans For Dealing With Difficult Situations Work As Well As You'd Hoped?

    Think of new solutions to replace the ones that didn’t work as well as you had hoped, or add new situations as they come up.

  • Two Weeks After Quitting

    The two-week milestone is an important one for many ex-smokers. The main physical symptoms are gone, and you’ve gotten through many tempting situations (or, if you did slip up, you learned how to avoid that trap in the future).

  • One To Three Months After Quitting

    If you’ve made it this far (even with a slip-up or two), congratulations — this is graduation time! By the end of the first month, most of the hardship involved in quitting is gone and the risk of relapse is getting lower, week by week.

  • Are You Using A Nicotine Substitute?

    If you are using a nicotine replacement product, you may feel strong enough to stop using it after a few weeks. It’s best not to.

  • Don't Forget To Reward Yourself

    Hey, you are doing something really hard! You already deserve a reward. In fact, you probably deserve a new car or an exciting vacation.

  • Take Control Of Tricky Situations

    When the image of a cigarette comes into your mind, concentrate on something else that you enjoy.

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