Stage Four: Feeling Good About Not Using Tobacco

You're making progress toward a lifetime of freedom from tobacco. The longer you don't use tobacco, the more your confidence will grow, and the more likely you are to stick with your healthy lifestyle.

Overcoming Obstacles

Now that you've had time to experience life without tobacco, it's important to guard against slipping backward. Common pitfalls include nicotine cravings, environment, and frustration with weight gain. Check out these potential solutions.


When I'm feeling a craving, I will:

  • Call or e-mail a friend
  • Go for a brisk walk
  • Take a hot bath or shower
  • Chew on a carrot or celery stick
  • Drink a glass of water or milk
  • Go to the gym or the pool.
  • Add your own activity...

When I'm in a place where I'm likely to want to smoke, I will:

  • Suggest alternative locations to meet or socialize
  • Avoid certain people for a time
  • Drink plenty of nonalcoholic beverages, but not drinks with caffeine.
  • Add your own way to avoid smoking...

To avoid weight gain, I will:

  • Go for a walk each night after work and/or dinner
  • Prepare healthy meals
  • Drink plenty of water and keep nutritious low-fat/low-calorie snacks handy.
  • Add your own way to avoid gaining weight...

My Solutions for Success

Write down the obstacles to quitting tobacco you've faced in the past as well as solutions to try if they come up again.

Write down your solutions in dealing with these obstacles.

And In This Corner...

Supportive relationships are important in every stage of the behavior change process. Seek someone to be in your corner — a nonjudgmental, positive-minded believer in you. Someone working toward similar goals can provide great support, too. Once you've identified friends or family members to support you, list 2 or more things they can do to help.