Staying Smoke-free Throughout Your Pregnancy

You’ve quit smoking because you’re pregnant. At first, not smoking will be new and exciting. It’s the best sort of change. Plan ahead to fight temptation. Be aware of signs that warn of a slip.

“Quitting smoking has taught me a lot. I guess we all came out ahead.”

Make your success stronger

Get busy and build on your early success. Consider the benefits of staying smoke-free. Remember how smoking can affect your baby. Then ask yourself, “Which is more important—smoking, or my baby?”

Prepare to be tempted

You will be tempted. Tough times are still ahead. Get ready to resist your urge to smoke. You know the triggers: stress, holidays, seeing friends who still smoke. The tips below can help you resist.

• Talk to your baby.

• Make your home a “Smoke-free Zone.”

• Make a list of all you can smell, taste, and do better since you quit smoking.

• Pack a survival kit to take in the car.

• When you eat out, go to smoke-free restaurants.

• Practice relaxation exercises.

Heed warning signs

Ever daydream about smoking? Or go to risky places, like lunch with smokers? These may be warning signs that you could slip. If you feel tempted to smoke, ask yourself when and why you feel this way. Avoid using other tobacco products. This includes e-cigarettes, vaping devices, and smokeless tobacco. 

HALT your desire!

Keep yourself from feeling too Hungry, Angry, Lonely, or Tired.

• Hungry? Fix yourself a healthy snack.

• Angry? Try some slow, deep breathing.

• Lonely? Visit a nonsmoking friend.

• Tired? Kick off your shoes, take a nap.

If you slip

If you do slip, it doesn’t mean you’re not quitting. Whether you sneak a smoke or boldly inhale, tell yourself you’re no longer a smoker. A slip is not a relapse. Don’t let all your hard work so far be lost. Find out why you lit up. Then make a new plan to help yourself be stronger.

Find out why you slipped

A slip can be useful. If you’re honest, the slip might tell you something. Do your best to answer these questions:

• How did the cigarette taste?

• How did your hands smell after you smoked?

• What did you learn about being tempted?

• Have you found a new trigger?

• What can you do to avoid slips in the future?