Tobacco-Free Stress Busters
Everyone feels stress sometimes. It’s a natural physical or emotional response to challenging situations. And when you’re a tobacco user, your first reaction to pressure, anxiety, anger, or hassle is to reach for a cigarette or a tin of chew. Even good things like being promoted, moving, and getting married can be stressful. So when you quit tobacco, you might find it hard to know how to deal.
Talk Yourself Up. Be your own coach and reinforce your desire to quit. For example:
- Tell yourself, “I can get through this without using tobacco today.”
- When you really want to smoke or dip, remind yourself, “I want to quit more than I want to use tobacco right now.”
- Don’t say things like, “I knew I couldn’t quit anyway.”
Breathe In, Breathe Out. Learn how to handle stress the tobacco-free way.
Remember, you are in control—not tobacco! Practice taking deep breaths and relaxing. Breathe in through your nose and hold, and then let the air out slowly through your mouth. Close your eyes and repeat. Picture yourself handling the situation without tobacco. Here are other ideas:
- Get plenty of sleep.
- Drink lots of water.
- Eat healthy meals.
- Go easy on caffeine and alcohol.
- Get some exercise.
Take Breaks
- When you’re a tobacco user, you regularly take breaks from whatever you’re doing to smoke, or you use smokeless tobacco right through the stressful situation. After you’ve quit, it can be hard to remember to just take a few minutes and take a breather.
- A quick timeout can help you recharge and refocus. Instead of smoking or chewing, go for a quick walk, make a phone call, or get some water and stretch.
- Remember the people who’ll be proud of you for quitting, and give them a call or write them an e-mail. They’ll be so happy to hear from the tobacco-free you!
- Check out these online games.