You've done it! You are now a non-smoker!
Now you have quit smoking it’s important to stay focused on remaining Smokefree. Here are some tips to help you keep your non-smoker status:
Remove as many temptations as possible
- Remove from sight any smoking reminders like ashtrays and photos of you smoking.
- Avoid places where smokers go. Enjoy places with fresher air like parks and rivers.
Grow the number of people who help you become healthier
- Talk to ex-smokers and how they stayed stopped.
- Tell others how you stopped and that you are an ex-smoker – this makes it harder to go back.
- Reach out to people and visit places that are more likely to be smoke-free eg cafes, exercise groups.
Continue developing healthy routines to help you stay quit
- Keep busy. Start small projects that confirm you as a non-smoker that you can spend your extra cash on eg, getting fit, going to a film once a week, buying clothes as a non-smoker.
- Drink more water, avoid sugary snacks and get help if you start to put on unwanted weight.
Coping with any urges to smoke that are left
- Remember that if you crave a smoke – it will pass in a few minutes. See our factsheet for practical advice on how to cope with cravings.
- Talk about these feelings with someone who cares for you.
- If the urge becomes strong – go see your stop smoking advisor for help or visit the NHS Smokefree website for ideas for staying motivated and committed.
Continue to think like a non-smoker
- Remember that smoking ‘just one’ cigarette will undo all the effort you and others have made. Remember you have told lots of people you are non-smoker. See our Preventing a relapse factsheet.
- Remind yourself how good it is to be a non-smoker and go through the list of benefits eg saving money, more in control, healthier, better for others around you.
- Remember that you are in control and you have chosen to be a non-smoker.