You might feel like smoking helps you get through times when you just can’t deal. But although you might feel better in the moment, smoking isn’t really helping. You probably feel better while smoking because you’re taking a time out. The actual smoking doesn’t really have much to do with feeling better. There are other ways of coping without smoking. See if any of these works for you:



10 ways to cope and not have a smoke
  1. Take a time-out. There’s a reason why they have these in all major sporting events. Even a short break from a stressful or upsetting situation can help you think more clearly and make a healthy decision about what to do next.
  2. Express yourself. Text or call a friend to “vent,” or talk to an adult who you think will understand how you are feeling.
  3. Distract yourself. Take a walk, play a game, or read a good book.
  4. Move your body. If you are feeling low, turn on some upbeat music and dance around the house. You may be surprised by how much better it makes you feel!
  5. Rehearse and practice situations that cause you stress. If you are nervous about talking to your teacher, practice what you will say in front of the mirror. Got a big performance or game coming up? Picture yourself nailing it!
  6. Make lists and set short-term goals. Overwhelmed by schoolwork or a big task? Practice breaking down large tasks into smaller steps. Then cross off each step as you go to see your progress.
  7. Don’t let negative thoughts take over. If you are feeling down about yourself or about life in general, make a list of things that you are grateful for—pets, cupcakes, Harry Potter, etc. Then read the list over and over until the negative thoughts are gone.
  8. Give yourself of break. Instead of demanding total perfection from yourself, let yourself feel good about doing a pretty good job. Just do your best with what you bring that day.
  9. Exercise, eat regularly, and get plenty of sleep. Being physically run down can make it much harder to deal with a bad mood.
  10. When you are feeling extremely upset, use the Stop – Breathe – Think method.


stop, breathe, think - go to quitstart page