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Dangers of Smoking Page 1 
( Hellweek and Beyond )
Quitting guide
Hell Week & Beyond Congratulations!!
You’ve made it past one of the most important decisions of your life! You have a lot to be proud of.
You have learned about your nicotine dependence, asked for support from friends and family, considered using medicines,
and gotten your environment ready. Now it’s time to put it all into action. Hell week (what QuitNet users call the week
after your Quit Day) may be the week you’ve been dreading…but it doesn’t have to be that way. You don’t have to go through
it alone. If you know what to expect, plan ahead, and know exactly what to do when the really tough times hit, you’ll be
surprised how quickly these weeks will pass.
The most important thing to remember is this: beginning to smoke again, even just one puff, will increase urges and make
quitting even more difficult.
Break The Habit
Your urge to smoke may be quite strong, but the good news is that just as you learned how to smoke, you can unlearn how to
smoke as well. It takes a lot of practice. Small changes in your daily routines that are associated with cigarettes are
the key to breaking the habit. Try at least one of the following strategies each day:
Change habits that you associate with smoking.
If you typically smoke while talking on the phone, talk in a different room,
hold the phone in the other hand, or sit in a different chair. If you usually smoke while sitting in your favorite chair,
avoid that chair for a while. Keep busy. Take up a hobby, go to the movies, go for a walk, work around the house, call or
visit friends, write letters, read a book, use QuitNet… the possibilities are endless. One ex-smoker we know of built a
beautiful deck on the back of his house while he was quitting smoking!
Keep your hands and mouth occupied.
Try sugarless mints or gum, toothpicks, cinnamon sticks, carrot and celery sticks,
crushed ice, or water. QuitNet members find that typing messages keeps their fingers busy and gets them support during a
strong craving.
The Difference between Slips and Relapses
Now that your quit day has arrived, let’s talk for a minute about slips. This is a very important word that you need to
understand. A slip is when you smoke one or two times after your quit date. It’s different than relapse, which is when
you go back to smoking the way you have always smoked. It’s extremely common for people who have just quit to have slips
and to feel really bad about them. The problem is that feeling bad often leads to another cigarette and can easily undo
all your hard work. QuitNet members often work out their feelings about slips—and get the support they need to continue
their quit—on the QuitStop Forum.
If you slip, remember…
A slip is an opportunity to think about what went wrong and how to prevent it the next time.
One cigarette does not make you a smoker again. One cigarette didn't make you a smoker in the first place, and one slip
now doesn't mean you have to go back to smoking again.
Slips are learning opportunities, not excuses. Be Good to Yourself
Positive self-talk is an important element of taking good care of yourself today and in the weeks to come. What you say to
yourself can have a strong impact on your success. Remind yourself of the important reasons you are quitting and tell yourself:
This is going to be tough, but I will take it one day at a time.
I’m going to focus on being a nonsmoker today.
I am in control of my life, and choose to be smoke-free.
I have stopped the one habit that contributes most to poor health. My heart, lungs, and overall health are improved.
The air at home and in the car is cleaner for my family and friends because I quit smoking.
The money I have saved by not smoking will be used for something fun and positive in my life.
I am setting a good example for my children by quitting smoking for good.
Call on Supportive People
Find a friend or a QuitNet buddy to be supportive on your Quit Date. Make plans to go for a walk, meet for dinner, or just
to check in during the day. Another ex-smoker may be able to offer helpful insight in getting through today and the next
few weeks. Your QuitNet family can be especially helpful during this time. Ask the Qster experts how they are planning
to quit and how they have quit successfully already!
What to Expect: Withdrawal and Recovery Symptoms
Understanding the changes your body goes through when you quit smoking is the first step towards dealing with them. The
physical changes that come with nicotine withdrawal can cause increased tension and irritability, sadness or depression,
a loss of energy, or temporary difficulties with concentration. Nicotine replacement medications (NRT) are very effective
in alleviating many of these symptoms. Even if you don’t use NRT, remember that these effects are all short-lived and in
just a few weeks your body will adjust to being a non-smoker.[23] It may be helpful to explain the possible effects of
these physical changes to friends, family, and coworkers.
Stress Management
Developing new ways to relax and cope with stress is critical to quitting for good. Smokers often say that cigarettes help
them deal with stress and that having too much stress makes it hard to quit. Stress is one of the most common reasons many
smokers go back to smoking. This section covers different strategies for coping with stress to stay smoke-free.
Add Physical Activity
Exercise is a great way to manage stress. Doing something active will help to take your mind off the stressful situation.
Physically, getting some exercise will help burn off the chemicals that your body releases when you are stressed so that
you feel less tense and fatigued. You’ll feel less like smoking while you are exercising and afterwards.
Stretch
Sit in a chair with your upper body resting forward on your lap. Slowly roll up, starting at the base of your spine, until
your back is straight. Stretch neck muscles by tilting your head to the right and slowly rolling your head down to the
left. Repeat a few times in both directions.
Use Your Support Network
What we know from all of our QuitNet members is that getting support from others is a key element throughout the quitting
process and beyond. This is consistent with about 30 years of research which shows that smokers have a much better chance
of quitting if they have help from others. Don’t try to go it alone. Use the people in your existing support network, or
take advantage of other QuitNet members waiting to hear from you. Talking with others helps to reduce stress, improve mood,
and boost confidence that you can make it through the tough times.
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