Staying Tobacco-Free

Worried about relapsing or going back to using tobacco?

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Congratulations! If you’re reading this, you’ve been able to quit using tobacco. That’s an amazing feat. But, staying quit for the rest of your life will be the real challenge. Staying quit involves many factors. But don’t worry – with these tips, staying quit can be easier.

First, identify your triggers.
Pay attention to the things that make you crave tobacco. These are called triggers. Having nicotine withdrawal is one of the main reasons for craving tobacco. But there are also other triggers. Some are these triggers are:

  • Stress
  • Boredom
  • Weight gain

Then, find healthier habits to replace tobacco use.
You now know what your triggers are. Now, work towards subbing in healthier habits when you feel the urge to smoke or use other tobacco products. Let’s say you’re stressed at work and feel like smoking a cigarette. Or let’s say you’re just bored and can’t think of anything better to do. As soon as you get any of these feelings, try something else that might de-stress you, like:

  • Taking a walk in the woods
  • Doing breathing exercises
  • Taking a nice, hot shower
  • Talking to a close friend

Sometimes, your trigger for wanting to turn back to tobacco might not be linked to emotions. It might be weight gain. Many people gain between 5 and 10 pounds after they quit. If this sounds like you, don’t panic. This is normal when you quit using tobacco, since nicotine speeds up your metabolism. Instead of turning back to tobacco because of the weight gain, try these tips instead:

  • Eat regular meals.
  • Eat healthier foods.
  • Drink plenty of water.
  • Do more physical activity.
  • Get enough sleep.

I relapsed. What do I do now?
First of all, know that slip-ups or relapsing is a normal part of staying quit. If this happens, call Quit Now Kentucky at 1-800-QUIT-NOW (1-800-784-8669) as soon as possible. They will give you the tools to help quit again and stay quit. They will also keep an eye on you once you’ve quit to make sure you’re dealing with your triggers in a healthy way.

Do you speak another language?
Explore Quit Line phone numbers for the languages below:

Staying Tobacco-Free Resources
7 Common Withdrawal Symptoms
Reducing Your Stress
Knowing Your Triggers
Building Support to Stay Quit

Main Tobacco Cessation Page
Tobacco Cessation and Pregnancy
Tobacco Cessation and Youth