Staying Quit and Preventing Relapse
Overview
The first days and weeks after quitting are the most challenging, but relapse can happen even months later. Having a prevention plan is essential.
Tips to Stay Quit
- Continue using quit-lines, apps, or counseling for ongoing support.
- Keep a list of personal reasons for quitting visible.
- Avoid high-risk situations like smoking areas or long drinking sessions.
- Reward yourself for milestones (1 week, 1 month, 6 months, 1 year).
If a Slip Happens
- Don’t give up. One cigarette doesn’t mean failure.
- Identify the trigger and plan for next time.
- Contact your quit-line or support person immediately.
Remember:
Each day that you are tobacco-free strengthens your resolve and health. A slip is a learning moment, not a defeat.
Managing Stress and Emotional Triggers
Stress, boredom, and strong emotions are common smoking or vaping triggers. Learning to manage them without tobacco is key to staying quit.
Quick Stress-Busting Techniques
- Deep breathing: Inhale for 4 counts, exhale for 4.
- Progressive muscle relaxation: Tense and release muscle groups.
- Mindful walks: Focus on breathing and surroundings.
- Five-minute distractions: Puzzles, phone a friend, light chores.
Daily Habits to Lower Stress
- Regular physical activity, as tolerated, and as approved/recommended by your healthcare provider
- Adequate sleep
- Consistent mealtimes and hydration
Key Takeaway
Stress management isn’t just a bonus—it’s a core quit strategy that lowers the risk of relapse.
Behavioral and Digital Support
Counseling and digital tools provide practical skills, encouragement, and accountability—critical elements for long-term success.
Free Telephone Quitlines
- 1-800-QUIT-NOW: U.S. national quitline offering personalized coaching.
- 1-800-LUNGUSA: American Lung Association Lung HelpLine.
Text and App Support
- SmokefreeTXT: Daily motivational texts (text QUIT to 47848).
- QuitGuide and QuitSTART Apps: Track cravings, wins, and progress.
- This is Quitting (Truth Initiative): Text DITCHVAPE to 88709 for vaping/nicotine help.
Online Communities
- BecomeAnEX.org and FreedomFromSmoking.org offer peer support and step-by-step plans.
Why It Works
- Provides real-time encouragement and relapse prevention strategies.
- Fits into busy schedules and can be used anytime cravings strike.
Key Takeaway
Combining behavioral support with medication can more than double quit success rates. Also, many health insurance plans have smoking cessation counselors, programs, and/or incentives. Consider looking into this.
Additional Support
Some groups face unique challenges when quitting tobacco. Tailored support improves success.
Adults with Chronic Conditions
- Smoking cessation has many benefits, including better lung function and improved response to medications.
People with Mental Health Concerns
- Quitting can reduce anxiety and depression in the long run.
- Close follow-up with mental health providers is important.
Additional Support Options
- Ask your healthcare provider if you need additional support, like:
- Specialty quit-lines (e.g., Asian Smokers’ Quitline, Spanish-language support).
- Healthcare team referrals (behavioral health, etc.).
Key Takeaway: Personalized approaches—respecting health conditions, age, and culture—create the best outcomes.