Your new, smokefree lifestyle

Getting rid of smoking is a big change in your life. Learning to enjoy and value life without cigarettes is the next step. For some people this comes naturally, while others find it harder.

This section describes what might happen after cravings die down and how to become someone who no longer needs cigarettes.

Find new habits to take the place of smoking

Smokers use cigarettes for many things. For example, to concentrate, socialise, relax, fill in time, when hungry, as a reward and to cope with feelings such as stress, anger or grief.

• What did you think cigarettes gave you? Look at your list from 'Deciding to quit'.
• Can you do each of these things as well as when you used to smoke?

If you answer yes, this proves that smoking wasn't really useful in this situation and that you haven't lost out by quitting.

If you answer no, it's really important to try out new ways to replace those things you felt smoking gave you. Try fun and relaxing activities with the time and money you've saved from quitting. Call the Quitline if you need ideas.

Once you find things that work, make them a part of your regular routine.

Coping with stress

If you used smoking to deal with stress (as most smokers do), then you are likely to get cravings to smoke next time you're stressed out. Take your time before reacting. Remember, having a cigarette is not going to make the problem go away.

Resisting cravings and using other strategies to cope will make you less likely to have strong cravings in future stressful situations.

As a non-smoker, you've learned new skills and have shown great determination. How else can you get the support you need instead of falling back on a cigarette? Is there someone you trust who you could talk to? Do you have new, relaxing activities that help take the edge off things?

Stopping quitting medication

If you used nicotine replacement products and cravings become too strong after you stop using them, start using them again for a while longer.

The quitting blues

Some people feel sad about stopping smoking. Even though people want to stop, they may feel they are losing something that has been part of their life, sometimes a big part. This is a normal reaction. It usually passes, but it may take some work.

If you are finding it tough, try to stop yourself from dwelling too much on missing smoking, as this can bring on cravings. Focus instead on the benefits quitting has brought you.

If these feelings continue and you're having difficulty coping, speak to your doctor.

Confront old smoking situations

While you were quitting you may have avoided risky situations such as people or places where you used to smoke.

When you're ready, prepare for and face these situations without smoking. The more time you spend in old smoking situations without the cigarette, the less likely you will be to get cravings. In time, you'll feel more and more like a non-smoker.

If you used a quitting product to help you quit, you also need to prove to yourself that you can cope in old smoking situations without this
extra support.

Sudden strong cravings

Occasionally, you might get a craving ‘out of the blue', even years after quitting. This is normal and doesn't mean you are failing at quitting.

This happens because you return to a situation that is linked to your past smoking habit, even if you don't recognise it at first. For example, you might start craving a cigarette when visiting a place where you used to live when you were a smoker, or when you meet up with old friends with whom you used to smoke.

Draw on the strategies you used when you first quit to deal with these situations.

Social pressure

If your friends or family are making quitting harder for you, explain to them how you feel. Spend time relaxing with people who are glad to see you looking after your health.

What if you do gain weight?

If you put on a few kilos, try not to be too hard on yourself. Concentrate on your resolve to give up smoking and then tackle the weight gain. But do try to eat healthy foods and get some extra exercise.

If you think weight gain is a problem, discuss it with your doctor or dietitian. Remember, starting to smoke again may not help you lose the weight you have gained.

See more tips to help you manage your weight.

The new you

You may still see yourself as a smoker who's quit. Start to think of yourself as a non-smoker - that is, someone who sees no real use for cigarettes. The more non-smoking experiences you have, the more you'll feel like a non-smoker or a proud ex-smoker. Congratulations!