For those of you using tobacco, the holiday season can be filled with stressors and triggers. If you are in the process of quitting or reducing your tobacco use during the holiday season, it can be difficult to remain committed, but not impossible. Staying motivated by recalling the reasons behind your decision to quit can be beneficial, helping you remain committed and on track.
Here's a list of things to assist you in staying committed to your quit plan during the holiday season:
Nicotine Replacement: Ensure you have enough nicotine replacement items (like patches, gum, lozenges, or nasal spray) to last through the holidays. This preparation will help you manage urges for nicotine effectively.
Identify and Manage Triggers: Recognize situations where you smoked most frequently, such as social events with family and friends, coffee breaks, stress, or post-meal times. With the holiday season’s hustle and bustle, it is easy to be triggered more frequently. Identifying your biggest triggers and making sure a plan is in place so that you can avoid the risk of relapse will be paramount to your continued success at this time.
Socialize: After planning for triggers, take part in seasonal activities to help avoid those urges to smoke, such as having a baking/cookie exchange, wrapping presents, or decorating for the season. It really does not matter what you do, just enjoy the season being tobacco-free.
Not One Puff: With everything happening, you might be tempted to smoke one cigarette. But don’t fool yourself into believing that it will only be one. Often, having one cigarette leads to another – and before you know it, you are at the gas station, purchasing a pack, and tobacco has become a part of your life again. Remember: A thought does not mean that you must act on it!
Manage Stress: Regularly check in with yourself and allocate time for self-care. Create a list of activities that bring you joy and relaxation. Examples include deep breathing, listening to soft music, lighting a scented candle, or practicing gentle stretching or meditation. Do what makes sense to you and helps you stay centered.
Inform Family and Friends: Let your family and friends know that you are quitting smoking, so they can help support you and provide encouragement when you need it. If any of them use tobacco, ask them to go outside and not to invite you to join in.
Prepare a Fire Escape Plan: The holidays bring about social events, so it is important to have a clear plan before you go. Plan to spend more time with the non-smokers in the group. If a distraction is needed, make plans on how to take a break by getting more food or a drink, going to the restroom, or finding a friendly face to talk with. In addition, if using nicotine replacement therapy (NRT), make sure to always have enough with you, so you don’t run out of it. Again, planning ahead is going to be key to staying quit.
Celebrate: Getting through the holiday season smoke free is something to celebrate. Be sure to acknowledge all the times you could have had tobacco but did not. And, if things did not go as planned, don’t give up! Get yourself back on track!
How do you plan to stay tobacco-free this holiday season?
