Getting support from the important people in your life can make a big difference when you stop using tobacco. Friends, family, co-workers and others can help. You are not alone.
Here are some simple tips for getting the support you need.
Ask for Help
Everyone can use a little help from time to time. If you’re not sure how to ask, text a friend or send an email. You might say, “I want to quit smoking. Can you help?” Know an ex-tobacco user? Ask them why and how they quit.
Be Specific About What You Want
Friends and family won't always know what help you need as you quit. Be specific about what support you want and don't want. If you’re feeling stressed after a long day and craving a cigarette, ask a friend to help plan a smoke-free night out to distract you.
Avoid Stressful Situations
Stress can make you want to smoke. Think about what stresses you most and look for ways to deal with that stress. Ask friends and family to be aware of your stressors. They can help make your life easier as you quit.
Say Thank You
Speak it, text it or show it with your actions. Do it in the moment before you forget. Being grateful has benefits for you too. Studies show that gratitude can improve physical health, mental health and self-esteem, and reduce stress.
Focus on People Who Can Help
Don't be afraid to try a little distance with people who aren't giving you the support you need or who encourage your bad habits. Spend time with people who make you feel good about yourself and want you to succeed.
Invest in Your Relationships
You’ll feel more comfortable asking friends for support if the relationship is strong. So nurture your relationships. Go to a movie your friend really wants to see, even if it's not your top choice. Or go out of your way to call a friend just to chat and see how things are going.
Support Others
Got a quit method or quitting tip that worked for you? Post it on social media at SmokefreeUS or Smokefree Women. Sharing your success can be a great motivator and support for others to become smoke-free.
More Resources
Learn more about the effect of nicotine on your body and get more tips and tools for quitting at Smokefree.gov*
*Provides free, accurate, evidence-based information and professional assistance to help support the immediate and long-term needs of people trying to quit smoking.
For one-on-one coaching or to enroll in our QCARE Kick the Nic!† stopping tobacco use program, call 800.235.7111 or 501.228.7111 and ask to speak to a Care Manager.
†Health plans vary. Check with your employer or plan administrator to see if QCARE is included.
