Congratulations! You’ve gotten through the hardest part of the quit process – making the decision to quit.
But after setting down that last cig, you will probably experience cravings over the next few weeks. Just remember, cravings only last 5-10 minutes, and then they go away.
So keep a list handy of things you can do to stay busy for 5-10 minutes. Don’t know where to start? Well, we’ve got about 50 suggestions for you. Feel free to print it out, add to it, and keep it handy!
As you make your New Year’s Eve plans, maybe start thinking about your New Year’s Day plans too. New year = a new you = no more smelly breath / clothes, cigarette bills, or airing out your car before non-smokers get in. Because you’ll be on your way to being a non-smoker too! You can do it!
Check out our new infographic to see how 2016 can be the start of your smoke-free life.
This guest post is courtesy of Quora contributor, Chia Leong, ex-smoker, with his answer to the question:
My experiences after quitting were pretty standard. Initially, there were physical withdrawal symptoms like shaking and being out of breath, but those were gone within days. Everything else was internal, like having really strong urges and incessantly questioning why exactly I should be quitting, but that gets easier as the days go by.
The biggest thing that still affects me today (almost 5 years since my last cigarette) is my dreams about smoking. My experience during those dreams are exactly the same.
I smoke, and then:
1. I think about how I have to reset my counter to day 0 (I keep track of how many days it’s been since my last cigarette). I feel a great sense of loss like I’ve completely wasted all the effort I put into quitting.
2. I panic because I have no idea how to explain this to myself or to the people who have supported me all this while.
3. I feel guilty. I feel like I’ve betrayed myself and the people around me.
4. I wake up, the feelings linger for up to a few hours. I have to constantly remind myself that I didn’t actually smoke, and that I have nothing to worry about, then I eventually snap out of it.
The frequency of these dreams have gone from 5 times a week (in the first month or so) to once every couple of months (now) but the emotions I experience are still as strong.
All in all, though, I’m just really glad I quit smoking. Having to deal with this once in a while now is so much better than what I put my body and mind through when I was smoking.
The original post, shared on April 29, 2013, can be found on Quora as Chia Leong’s answer to the question “How did you quit smoking?”
You know that driving is a major trigger. You smoke on your way to work or school in the morning, when you’re driving home, and everywhere in between. Why not? What else are you going to do while sitting in traffic?
That is precisely the question to answer.
Photo credit Will Ockenden (CC BY 2.0)
As you get ready for your quit day, think about things that you can do while you are driving that do not include smoking. Maybe it’s turning up the music and singing your heart out. You could even make some great playlists to keep you in the right mood. Or, maybe it’s playing a game with yourself to see how long you can keep your hands at 10:00 and 2:00. Whatever it is, think about what works for you.
And, then try it out. Practice driving without smoking before your Quit Day so you know what works and doesn’t work for you.
If it’s too hard to drive without lighting up in the beginning, get creative. Take the bus or the subway where smoking isn’t allowed. Or carpool with a nonsmoking friend or co-worker. Biking or walking to your destinations are also great options—you’ll get to enjoy fresh air, and you’ll notice how different your lungs feel since your Quit Day.
Sooner or later (probably sooner), you are going to have to drive somewhere. So, make your car a smoke-free zone: empty out your ashtray, throw away your dashboard lighter, and get rid of everything else cigarette-related (e.g., that extra pack you keep in the glove box? Gone!). Grab some mints, candies, or nicotine gum (if you’re using this product) and put them within easy reach of your driver’s seat.
Treat yourself – and your car – to a nice detail. Ash can lodge itself into places you wouldn’t expect—in the edges of your car windows down to cracks in the seat cushions. A deep, thorough cleaning will help remove the smell of smoke that may later cause cravings.
Ask your friends not to smoke in your car. You’re working hard to keep it smoke-free. They should too!
Need some more ideas of ways to keep your mind occupied when driving? Here are just a few:
With a bit of planning and practicing, you can become a non-smoking driver. Do it!
We’ve all heard the old adage that ‘you are what you eat,’ but did you know that this applies to what you see as well? Recent research examined TV ratings from 1999 through 2007 and found that the more anti-smoking and anti-tobacco commercials you watch, the more likely you are to try to quit smoking.[1] On the other hand, the more commercials for tobacco products you watch, the more cigarettes you’re likely to smoke.[1]
So as you make your plan to quit smoking, include media as a potential trigger that you need to watch out for. We’re not saying you can’t ever watch your favorite show again—but if you’re serious about quitting, you might consider banning movies or TV shows that show characters smoking for the first couple of weeks you’re quitting. Just hold off until you get to a place where your cravings become less intense. And, yes: cravings do become less intense in just a few weeks.
To fill up your media time, check out our YouTube playlists of anti-smoking advertisements. Not only are they entertaining, research [2, 3] also suggest that graphic or emotional anti-smoking ads are much more effective than other types of anti-smoking ads in helping you quit. Even better: cravings typically last 5 minutes. Our playlist is 20 minutes long – definitely long enough to get you through!
For more ideas on things you can do to keep yourself busy during the first couple of weeks you’re quitting, check out our articles: Designing a Smoke-Free Social Life and 10 Tips for Coping with Cravings.
[1] Emery S, Kim Y, Choi YK, Szczypka G, Wakefield M, Chaloupka FJ. The effects of smoking-related television advertising on smoking and intentions to quit among adults in the United States: 1999-2007. Am J Public Health. 2012; 102(4):751-7. doi: 10.2105/AJPH.2011.300443.
[2] Duke JC, Nonnemaker, JM, Davis KC, Watson KA, Farrelly MC. The impact of cessation media messages on cessation-related outcomes: Results from a national experiment of smokers. Am J Health Promot. 2014; 28(4):242-50. doi: 10.4278/ajhp.120920-QUAN-452.
[3] Farrelly MC, Duke JC, Davis KC, Nonnemaker JM, Kamyab K, Willett JG, Juster HR. Promotion of smoking cessation with emotional and/or graphic antismoking advertising. Am J Prev Med. 2012; 43(5)475-82. doi: 10.1016/j.amepre.2012.07.023.
“One good thing about music: when it hits you, you feel no pain.” – Bob Marley
So when the quitting process gets tough or frustrating, we recommend cranking up the volume and immersing yourself in the sweet relief of music. Maybe even create a few playlists for yourself to listen and distract yourself during times when you used to smoke. For instance, you could create a lunch break “soundtrack” that keeps you upbeat and ready to go for a quick walk, instead of reaching for a smoke. Other playlists might also include things to listen to while or driving home from work or waiting for the bus or class.
If you don’t have time to create a playlist or don’t know where to begin: good news! There are tons of services that play music for free or at a low cost to download as an app to your smart phone. Pandora and Spotify are both great options. Spotify provides tons of user-created playlists for whatever mood you might be feeling. You can listen with a free download and sign-up or Facebook log-in. We’ve highlighted some of our favorite Spotify playlists below:
Photo credit: Sascha Kohlmann
CC-BY-SA
Work Out
We can’t stop talking about how helpful it is to get exercise when quitting – because it really works! Irritability, jitters, and other uncomfortable feelings are normal when you you’re quitting. Exercise can help reduce these feelings, and sometimes eliminate them entirely. Many people feel calmer after exercise – and it’s a great way to keep your weight under control, which is something we all worry about. Spotify provides a huge variety of playlists for whatever your work out style is. Here are a handful of our favorites:
Be sure to check out the other Work Out-themed playlists here: https://play.spotify.com/genre/workout
Photo credit: Sascha Kohlmann
CC-BY-SA
Walking
“Working out” can be intimidating. Believe me, as someone who did everything I could to avoid P.E. (aka Public Embarrassment) in middle and high school, I understand. But studies have shown that brief walks can be just as beneficial as working out without the intensity. There are a lot of ways to fit short walks into your daily schedule. For instance: you could take a 5-minute walk around the block before breakfast, lunch, and dinner. This adds 15 minutes of walking time to your day. All of that time you used to spend stepping out for a smoke break – go for a quick walk instead. If you used to smoke in your car, choose to walk to nearby locations to get you out of the habit. If you could make time for cigarettes, you know you can definitely make time for a healthier you!
The following playlists can help put an extra spring in your step, whether you’re walking for exercise or just getting to the bus stop:
Photo credit: Nickolai Kashirin
Relaxation/Meditation
When life feels chaotic and you’re struggling to calm down as a new non-smoker (And go you! Nicotine makes it much harder for your body to relax), music can be extremely powerful for soothing your thoughts. Try listening to these playlists below, while taking long, deep breaths:
If none of these playlists are doing it for you, be sure to check out the full playlist library on Spotify.
It can sometimes feel like cravings come out of nowhere. That’s why it’s useful to have lots of different strategies to keep yourself smoke-free. If you’re looking for something to add to your arsenal of coping strategies, we’ve put together a couple YouTube playlists of past and current anti-smoking commercials. We think they’re fun to watch. You can easily spend 20 minutes viewing them – which is way longer than the typical craving for a cigarette. Give it a try.
If you feel like you’ve heard over and over again how bad smoking is for your health and you’re ready for something new, this playlist might be for you. These commercials are sponsored by the American Legacy Foundation and other groups and take a creative spin on anti-smoking messages.
If fear is your best motivator, these graphic videos are for you. These commercials are sponsored by the Centers for Disease Control and other health organizations and illustrate the serious consequences of smoking.