Have a coping strategy in place for tough occasions

On those occasions when a smoker can’t sidestep temptation, it’s critical to have a well-rehearsed coping strategy in place.  That might mean wearing an extra nicotine patch, chewing nicotine gum, or asking two nonsmoking friends to flank you at all times.  Having allies, those who have already been there, meaning former smokers, is very beneficial.

Changing environmental cues
Addiction specialists have learned that environmental cues can also play a role in a smoking relapse.  For men, three of the most potent triggers are alcohol, the company of other smokers, and events that cause extreme mood swings.

Changing up your routine can also help keep cravings at bay.
“I knew that not smoking while driving would be my hardest obstacle in kicking the habit, so I would carry a bottle of water with me in the car,” says Stacey Massaglia, 34, of Mount Juliet, Tenn. “I would drink the water as I drove.”   If you have a cell phone, stop for a moment, pick it up, and talk to an ally.

Cognitive behavior techniques
Addicted smokers may have distorted thinking, rationalizations, and discounting of future consequences that are often hallmarks of an addicted mind.  Cognitive behavioral techniques can help one recognize and counter such self-defeating thoughts and behaviors.
Research shows that support systems—like behavioral therapy or counseling—are effective ways to supplement nicotine-replacement products or non-nicotine medications. And support from family and friends is crucial. Spread the word that you’re quitting and consider asking other smokers in the family to join you.

Join a support group
You might also find support by seeking out group meetings or classes near you. One Nicotine Anonymous member told Health.com that he attended sessions for nearly eight months while he tried to quit. “It was challenging each week admitting I was still smoking, but I was always accepted, always understood,” he says. “The experience and encouragement of other members helped bring to me a new willingness to let go of nicotine. Using the tools of this program I was finally able to recover a life without nicotine. It’s a gift I never take for granted.”

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