Tips to Stay Tobacco Free During the Holidays

Though the holidays are a wonderful time to enjoy friends and family, they do come with stressors. So, it is no surprise that during the holidays, many people who have quit using tobacco find it to be a time of great temptation. To stay tobacco-free, people who have previously used tobacco want to always be aware of potential triggers and prepare themselves to guard against slips or relapse. Some individuals will find preparing coping strategies, making lifestyle changes, such as securing social support, managing stress and weight and increasing physical activity be the key to making it through this time.

Quitting tobacco and maintaining a new tobacco-free lifestyle can be challenging, so experts from our Freedom From Smoking Program shared some tips and tricks to help you stay off tobacco this holiday season.

Preparing for Triggers

Every individual who uses tobacco products has a unique pattern of use that they’ve developed over the years because of their individual circumstances. To quit for good, individuals who use tobacco and nicotine products need to understand this pattern so that they can effectively change it. However, many people are triggered by similar things; these triggers can be abbreviated to HALT. By avoiding getting Hungry, Angry, Lonely or Tired, many individuals can avoid many manageable urges. However, if one of these triggers does occur, you can use the “Three A’s for Acting Against Triggers,” to monitor how you are feeling and determine if a coping mechanism would be beneficial. The “Three A’s” include:

1. Avoid the trigger situation. This may include skipping a smoke break entirely, leaving a stressful situation or avoiding use of triggering substances, like drinking alcohol, all of which can significantly increase the urge to use tobacco.
2. Alter the situation. For instance, replace your tobacco use with another activity in the morning or after a meal, like having a cup of tea.
3. Find an Alternative for tobacco products. There are many techniques that can curb “oral fixation” cravings such as chewing gum, raw vegetables or toothpicks, brushing your teeth, or by keeping your hands busy by holding a cinnamon stick between your fingers or by picking up a new hobby like word searches, crossword puzzles, or painting.

Communicating with Others

During the holidays, many people spend more time around family and friends who may push their buttons. Before getting angry and seeking comfort by using tobacco, assertive communication can help you express your emotions in a healthier way. When people speak assertively, they use “I” statements to share their feelings. Though it is not always easy to do, by saying what you mean, the people around you will get a clearer message of the problem which makes it easier for them to understand and respond.

This is also a time of great indulgence, so individuals who previously used tobacco may want to ask their spouse, friends or significant others not to use tobacco in the house or car, not to bring tobacco products into the house and not to use them in front of them. If alcohol is a trigger, staying away from heavily drinking can also prevent relapse.

Even if these conversations do not go as planned, communicating instead of bottling up problems is a great way to reduce the amount of stress you’re experiencing. In addition, reaching out to those who are a part of your support system can help you work out your feelings while still avoiding using.  

Techniques to Control Tobacco Urges

Despite your best efforts, there may be times when you face the urge to use tobacco this holiday season. Before acting on these urges, it is important recognize that it may be time to use a coping strategy. People who use a tobacco cessation program to quit may find they have worked with their facilitators to use deliberate thinking to safeguard their thoughts to avoid tobacco use. However, there are also four proven ways to stop urges in their tracks, called the “Four D’s”:

1. Delay reaching for a tobacco product right away. Instead stop and allow some time by counting to 200. Remember that urges are time limited, and though they may seem strong at the time, they will subside after a few minutes whether or not you use tobacco.
2. Taking 10 slow deep breaths can help you relax and allow the urge to pass. While breathing in through the nose and out through the mouth you can also use imagery to increase your focus on something other than tobacco.
3. Doing something else can help you shift your focus from tobacco to something more positive or productive.
4. Drinking water, slowly and up to at least eight glasses a day can help flush nicotine out of your system.

Small victories defeating “one urge at a time,” and using positive self-talk to reward and encourage the behavior can make a big difference in your ability to remain tobacco free. So don’t forget to tell yourself how great you are doing.