Tips to help you cope with setbacks after you quit smoking
We look at some common setbacks people may face when quitting smoking and give you some tips to help.
- Having a cigarette to reward yourself for quitting: Phew, you’ve made it to Friday without having a cigarette. Surely you can have one sneaky one to celebrate?
- Having a drag of a friend’s cigarette: You justify one puff because you didn’t actually buy the cigarette.
- Smoking socially on weekends or on special occasions: You’re trying to go from being a ‘real smoker’ to being a ‘social smoker’. Surely having the occasional one isn’t going to hurt?
- Habitual smoking: You associate certain things with smoking. Maybe you smoked to pass time when waiting for public transport, or really enjoyed having a cigarette with a glass of wine or coffee.
- High-stress situations: A stressful situation – such as a bad day at the office, an argument at home or with a friend, or even worse, the death of someone close to you – may have you lighting up again as you use smoking to deal with stress or being upset.
- If your social life revolves around drinking and smoking, it’s a good idea to take a break and find a new way to spend time with friends until smoking is well and truly behind you. If a smoky beer garden holds too much temptation, see a film or go shopping indoors.
- Be open with friends so they know you’re finding it tough. If you’re spending time with smokers, ask them not to smoke around you, most people will be very supportive.
- Be prepared for triggers and try distracting yourself: phone a friend, eat an apple, chew some sugar-free gum, and check out social media or do a mindfulness exercise. List all the triggers that are likely to urge you to smoke and brainstorm some strategies to help.