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You can stay smoke-free. Follow these tips to help you stay on track. If you are a smoker who is considering quitting, visit smokfree.gov for guidance on creating a smoking quit plan.
- Identify your triggers. Triggers are the things, people or situations that make you want to smoke. Most triggers fall into one of four categories: emotional, pattern, social or withdrawal. Triggers have a powerful draw, even years after quitting smoking. Being mindful of your triggers can help you develop ways to deal with them.
- Celebrate your accomplishments. Treat yourself to regular rewards for remaining smoke-free.
- Find a way to beat your cravings. Make a list of alternate activities you can try when you are tempted to smoke. This list could include activities like deep breathing, taking a walk or doing chores.
- Get support. Enlist help from your friends, family and coworkers. Be specific about how they can support you in your attempt to remain smoke-free. Will they be willing to talk to you when a craving hits? Can they help you plan a smoke-free night out? You may also try chatting with a smoking cessation counselor or signing up for SmokefreeTXT to receive 24/7 support via text sent to your phone.
“How to Manage Cravings.” Smokefree.gov, U.S. Department of Health and Human Services, smokefree.gov/challenges-when-quitting/cravings-triggers/how-manage-cravings.
“Know Your Smoking Triggers.” Smokefree.gov, U.S. Department of Health and Human Services, smokefree.gov/challenges-when-quitting/cravings-triggers/know-your-smoking-triggers.