Stress Management

Stressors and Solutions

Stressful situations can trigger urges to smoke, so it's important to think about what stresses you out and how these stresses are related to quitting smoking. Identify your stressors and ways you handle stress. Here are some examples of some stressors and possible solutions:

Positive Self-Talk
Say good things to yourself to help you deal with difficult situations. You can even talk aloud to yourself. Think positive thoughts. Try positive self-talk during your breathing exercises. Replace any negative thoughts with words such as "relax" or "peace" or whatever makes you calm and happy.

Deep Breathing
1) Get comfortable – either sitting, standing or lying down.
2) Relax your shoulders and close your eyes.
3) Take in a deep breath through your nose. Slowly let it out through your mouth. Feel how good this breath feels.
4) Take another deep breath. Take your time. Let your stomach rise as you inhale and fall slowly as you exhale.
5) Continue breathing for 10 deep, slow breaths.
6) Take one more deep breath and stretch. Notice how relaxed you fee.
7) Relax quietly for five more minutes.

Use this exercise when you are tense, upset, or have trouble sleeping, as well as when you have an urge for tobacco.

Deep Muscle Relaxation

Breathe deeply while following all steps:

1) Close your eyes.
2) Focus on one muscle group, such as your shoulders.
3) Tighten that muscle group.
4) Hold it tightly for 15 seconds.
5) Let go all at once and relax for 15 seconds.
6) Tighten and relax the next muscle group.
7) Continue until you have tightened and relaxed all the muscles in your body.