We’ve included page numbers for more detailed information on each topic if you would like to review the material more closely. Use the blank spaces at the end of the list to fill in temptations or roadblocks you need to watch for and any strategies you may have discovered on your own. Maybe you’ll want to highlight the ones that have been particularly useful to you.

Summing it Up: Staying Smoke-free

- You made a list of your reasons to quit smoking and put it in your purse or wallet to remind you of why staying smoke-free was and is important to you when the urge to smoke arises.

- You asked your family and friends for support and encouragement. You asked one of them to be your quitting coach and to work with you more closely, especially for when you need extra help or support.

- You monitored your smoking patterns and learned how to anticipate the situations that would be most tempting to you or pose the biggest roadblocks to staying off cigarettes

- You learned how to use relaxation exercises to cope with the stress or nervousness associated with quitting.

-You learned how to make healthy snack choices to fight cravings to smoke.

-You learned how to use physical activity to distract yourself from the urge to smoke and to replace your smoking habit with healthier ones.

-You practiced using positive self-talk to reinforce your resolve to quit smoking.

-You practiced saying no while keeping communication assertive and upbeat.

-You learned how to prepare for social situations in which people may be smoking.