Predict & Plan

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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 you could trigger you and PLAN how you'll handle it.

For example:

Work stress

Everyone who has ever held a job has, at some point, felt the pressure of work-related stress, according to the American Psychology Association. Even in a job you love, stressful elements can exist.

Stress can harm your health, and make it harder to quit smoking/vaping.

Here are some destress tips from the American Psychology Association:

Track your stressors. Keep a journal for a week or two to identify which situations create the most stress and how you respond to them.
Develop healthy responses. Instead of reaching for a cigarette or e-cig when tensions rise, do your best to make healthy choices. Exercise is a great stress-buster. Also make time for hobbies and favorite activities.
Establish boundaries. Make a rule not to check emails at home in the evening, or not answering the phone during dinner.
Take time to recharge. Don't let your vacation days go to waste. When possible, take time off to relax and unwind, so you come back to work feeling reinvigorated. When you're not able to take time off, get a quick boost by turning off your smartphone and focusing your attention on non-work activities for a while.
Talk to your supervisor. The purpose of this isn't to lay out a list of complaints, but rather to come up with an effective plan for managing the stressors you've identified, so you can perform at your best on the job.
Get some support. Accepting help from trusted family members and friends can improve your ability to manage stress. If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviors.

man and woman on opposite sides of bench

An argument with your significant other

Arguments are tough and can cause you to have a craving for a cigarette/e-cig. If you have a fight with your significant other, here are some tips you can use to calm the situation and resist the urge to smoke/urge.

Relax and take a deep breath. Remember those deep breathing exercises from earlier? Use them to help calm you down. Taking those deep, slow breaths can make time pass by slower and give you a moment to collect your thoughts and think about what’s going on. If you need to, call your parents or your best friend to help relieve some stress.
Don’t lash back. One way to make the fight end quicker is to not lash back at your partner and get angrier. The increased anger from lashing out will only make the temptation to smoke/vape worse.
Respond warmly. If you are still in the same room as your partner, respond to them in nice way. Show that you are listening to them and empathize with what they are saying. Make sure to use eye contact when speaking with them and smile when you can.
Communicate how you feel. Once your partner and you have calmed down, allow yourself and your partner to communicate how you are both feeling.

Spending time with friends who smoke/vape

Here are some tips from the American Heart Association:

Verbally say no — Respectfully refusing someone could deter further questioning. A simple, “No thanks, I don’t smoke/vape,” can go a long way.
Use jokes or sarcasm — Defuse any situation by turning it on yourself. Saying, ““Yeah, right and if my family finds out you’ll never see me again,” might help!
Give the reason you can’t smoke/vape — If someone isn’t taking no for an answer, be honest about why you gave the habit up.
Politely ask why they still smoke/vape — When someone wants you to smoke/vape with them, there is a potential to help! Questioning their reason for smoking/vaping despite the health risks could begin a great conversation. Just remember to be respectful and not rude
Be firm — Smoking/vaping is a choice and you’ve made yours. If people are trying to persuade you, stand tall and don’t give in. Keep saying no thank you.
Leave — You always have the ability to walk away from a situation. People should never be rude to you for your decision to be healthy. Don’t allow them to hurt the progress you’ve made.

Celebrating a milestone

Check out HGTV’s (stress-free) party-planning tips! We know lockdown has been hard, but throwing a party or celebration with your family and your household can spice things up!

Create a theme — A fun theme can set the tone for a great event. Maybe you’ll throw a roaring twenties extravaganza or a Texas fiesta! Any theme can help give your family a chance to act out and dress up.
Send out invites — Don’t forget to tell all the people you know and love to celebrate you! Zoom invites and Facebook events are all ways to let your family and friends know you are ready to have fun!
Include specialty food and drinks — Who doesn’t love a memorable bite or sip? Look up new recipes that you and your family can make, or you can even have a baking or cooking party with your friends on Zoom. Maybe you can even make it a baking competition!
Keep it simple — Remember, your family and friends want to spend time with you. Simplicity will keep the party easy-going and allow you to manage all the preparations without getting overwhelmed.
STAY RELAXED — Don’t forget why you are celebrating! You have chosen to quit smoking/vaping to live a healthier life! Stress can make you crave a cigarette. If party planning is becoming too much, take a deep breath. Go for a walk. Talk to your family or call a friend!

Helpful Resources

Predict & Plan

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