Make an emergency kit you can turn to when you have an urge to smoke .
Your kit can help you substitute healthier habits for cigarettes. Here are
What if you slip up and relapse? Know that it is common to slip or relapse as well as to feel disappointed if it happens. Remember, most tobacco users try to quit several times before quitting for good.
Instead of blaming yourself if you slipped and used tobacco, think about what you learned, and how you feel about yourself for slipping. Remember, it takes courage and persistence to quit. Approach your slip with understanding and acknowledgement. Slipping up is not a new pattern, it is simply a setback.
Here are a few immediate steps to get back on track:
Millions of people who have quit tobacco have relapses, and many of those still end up quitting for good. If you have relapsed for more than one day, set a new quit day, and remember to tell everyone that you are quitting for good.
Review your quit plan and reasons for quitting to remind yourself why this is so important for your life. When the urge hits, repeat to yourself, I am quitting for good this time. Be proud of yourself for every time you refuse tobacco. Celebrate the small wins that become goals fulfilled.
If you have relapsed, use these questions and ideas to better handle your setback:
Review your answers to Your Reasons to Quit, Stay Inspired, and Identify Your Smoking Risk Situations. What stands out to you? What are three things you can do differently to re-establish a tobacco-free
Aside from not smoking, the most important determinants of good health are what we eat, and how active we are. Get ready for your sense of taste and smell to expand in ways you have not experienced for a long time! Let’s look at some meaningful ways we can savor our newly-acquired tastes with quality food choices to maximize our tobacco-free lifestyle.Enjoy your journey to better health and wellness.
Take this opportunity to maximize your tobacco-free lifestyle:
The flavors of healthy eating include:
Learn more about these healthy eating concepts.
When you become a nonsmoker, positive, healing changes take placein your body. Without nicotine, your metabolism may slow slightly which could contribute to minor weight gain. However, the benefits of quitting to your health and longevity, far out way a small amount of weight gain. Weight gain is not inevitable when
you quit tobacco. Here are a few ways to prevent weight gain:
Did you know that...
Successful exercise routines don’t have to last for hours and leave you drenched in sweat, gasping for air. If you are unfamiliar with exercising or engaging in physical activity regularly, don’t feel discouraged by starting off slow. An aerobic activity that only lasts ten minutes can still yield positive outcomes for your quality of life.
The American College of Sports Medicine recommends 150 minutes of low to moderate aerobic activity per week. Knowing this, we can create a plan that meets this goal for each week. We can spread out exercise routines/moments of physical activity into increments of 10-60 minutes at a time.
Some days you may be very busy and will only be able to fit 10 minutes into the day, however, the following day you may find you have 40 minutes you can set aside to exercise. This physical activity can range from walking outside, riding a bike, gardening, cleaning your house or apartment, to exercising in the gym, going on a run or jog, or even swimming. The goal is to keep your body in a constant state of movement for at least ten minutes. Doing so will improve your quality of life!
You are making a great choice to quit tobacco. Keep it up! Eat healthy. Enjoy being physically active. Reach out to those you love and do things you enjoy. Get the most out of life! Enjoy your freedom from smoking!