If you do slip and have a cigarette, chew or vape, don't beat yourself up, and do not give up. Instead, think of what you can learn from this. Review what led you to give in. Were you alone, or with others? How were you feeling before and after?  Did something happen that triggered the slip, such as a stressful time at work or a family fight? Was the trigger a time or place you used to smoke, chew, or vape: drinking in a bar, driving in the car, talking on the phone? Plan how you will avoid or cope with that the next time. Ask for help from friends or experts.

Limit or monitor your use of coffee and alcohol; these trigger the urge for many people.

​

Eat healthy foods and get some exercise to manage your weight and moods. Walking for ten minutes three times a day can do it.  While some people do gain weight when they quit, research shows that large weight changes are unusual.  Using medication also helps limit weight gain.

​

Remind yourself of the benefits you will gain.  Think about smoother skin and healthy lungs. Picture yourself not using any form of tobacco at important events—your friend's wedding, your family reunion, whatever the activity may be.