Predict & Plan

Just when you think the cravings are gone... surprise! Temptation can sneak back in.

Even if you're getting used to life without smoking (HIGH FIVE for that!), stay alert for situations that might tempt you to start again.

The key is to PREDICT what could trigger you and PLAN how you'll handle it. 

For example:

Work Stress

Everyone who's had a job has felt work pressure at some point—even when it's a job you love. According to the American Psychological Association, stress can affect your health and make it harder to stay smoke-free.

Try these simple ways to manage stress at work:

  • Track your stress triggers: Keep a short journal for a week or two to see what triggers your stress and how you react.
  • Develop healthy responses: Instead of reaching for a cigarette, go for a quick walk, stretch, or listen to music.
  • Set boundaries: Make a rule not to check work emails after hours or take calls during dinner.
  • Take time to recharge: Use your vacation days—or take short breaks to disconnect and reset.
  • Talk it out: Chat with your supervisor about ways to manage workload or stress more effectively.
  • Lean on support: Getting help from trusted family and friends can make it easier to handle stress. You can also talk with a counselor who can help you find healthy ways to manage it.

Stay balanced, protect your peace, and keep your quit on track.

An Argument with a Significant Other

Arguments can be stressful and may trigger cravings for a cigarette. When emotions run high, try these tips to stay calm and focused on your quit:

  • Take a breath: Use your deep breathing exercises to slow down, clear your head, and collect your thoughts. If you need extra support, call a close friend or family member to talk it out.
  • Don't lash out: Reacting with anger only fuels the tension—and makes craving stronger. Take a pause before you respond.
  • Respond warmly: If you're still with your partner, speak kindly, make eye contact, and show you're listening. Small gestures—like a calm tone or a smile—can help ease the moment.
  • Share your feelings: Once things cool down, talk openly about how you both feel. Honest communication helps rebuild understanding—and keeps stress (and cravings) in check.

Healthy relationships and a smoke-free life both take patience and care. You've got this.

Spending Time with Friends who Smoke

 

Hanging out with friends who still smoke can be tough, but you can handle it! Here are some tips from the American Heart Association to stay confident and smoke-free:

  • Say no — and mean it: A simple, "No thanks, I don't smoke" is often enough to stop more questions.
  • Use humor: Lighten the moment with a playful joke—something like, "Yeah right, if my family finds out, you'll never see me again!"
  • Be honest: If someone pushes, tell them why you quit—your health, your goals, your future.
  • Ask questions politely: If it feels right, you can ask them why they still smoke. It might start a real conversation about quitting.
  • Stand firm: You've made your choice. Be proud of it and don't give in to pressure.
  • Walk away if needed: If someone won't respect your decision, it's okay to leave. Protect your progress and your peace.

Real friends will respect your decision—and might even be inspired by it.

Celebrating a Milestone

You've worked hard to quit smoking—so celebrate it! A fun get-together (even virtual!) can keep your spirits high and remind you how far you've come.

Here are some stress-free party tips inspired by HGTV:

  • Pick a theme: Go classic with a '90s throwback or keep it local with a Texas fiesta! A theme makes everything more fun.
  • Invite your crew: Text, post, or send a quick Zoom link—let everyone know you're celebrating your win!
  • Add good food and drinks: Try new recipes, bake something together, or turn it into a friendly cooking challenge.
  • Keep it simple: Your friends and family just want to hang out and celebrate you—no need to overplan.
  • Stay relaxed: You're celebrating a healthier, smoke-free life! If things get stressful, take a few deep breaths, go for a walk, or call a friend.

You've earned this moment—enjoy it!

Edwin, Christina, and Angeleah of South Texas quit smoking. Now they plan to avoid temptations and be careful in high-risk situations.