6. Build a support system
During your quit journey, call on people you can turn to. "When you make a change, you need encouragement to keep up your motivation," says Luciano. Join a local support group or enlist your doctor or family and friends. Also consider a free professional service such as the Smokers' Helpline (1-877-513-5333), whose quit specialists can assist with everything from helping you tailor-make your quit plan to connecting with you regularly after you stop smoking. If you find peer support helpful, check out www.smokershelpline.ca, where there's encouragement 24-7 from others who are butting out.
7. Stay out of temptation's way
Identify the activities you link with smoking, such as boredom and drinking alcohol, and avoid or replace them with new things. For example, make a list of what you can do when you're bored, such as taking a walk. Also, make your environment smoke-free and toss out any paraphernalia, such as ashtrays and lighters, which can ignite your desire to smoke.
8. Find alternative stress busters
"Usually people who go back to smoking after the first couple of weeks tend to do it because they're stressed out," says Selby. "So know how to handle your stress better to prevent a relapse." Deep breathing and discussing the problem with your support team can help.
9. If you slip...
...and have a cigarette after you quit, don't despair -- it doesn't mean you're a smoker again. Simply get back with the program and learn from the experience so you don't repeat it.
10. Be your own cheerleader
Give yourself kudos for your hard work and achievements. "Positive self-talk is really important because you don't want to talk to yourself out of quitting," says Luciano. "So rather than saying, 'I've only been smoke-free for three days,' change it to 'I haven't smoked in three days!'"
If letting go of your toxic buddy is hard for you, don't give up. You can and will do it! Plus, the reward of living a longer and healthier life is worth the effort.
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