3 Months After Quitting Smoking | Nicorette Quitting Timeline

The recommended Nicorette^® quit program is 12 weeks. So now that you've finished with Nicorette, are you an ex-smoker?

Don't let weight gain send you back to cigarettes. The health benefits of quitting are far greater than the risks from any small weight gain after you quit.

A slip isn't a big problem but what If you relapse and go back to your smoking habits?

How Nicorette can help:

Nicorette can help people who relapse. We believe you get smarter each time you attempt to quit. Each successful attempt is an opportunity to learn what went right and what went wrong. Many people learn that enrolling in Nicorette^® Committed Quitters^® (a free program from Nicorette) helps them get past their individual barriers to quitting. You should strongly consider trying it if you need to quit again. Studies show that personally tailored psychological support increases the chances of successfully changing behavior.

The recommended Nicorette^® quit program is 12 weeks, or 3 months. So now that you've finished with Nicorette^®, are you an ex-smoker?
It's different for everyone but give yourself points for being a quitter. 3 months after quitting smoking, some people feel they are truly ex-smokers. Others may feel uncertain that they can stay smoke-free. But the recommended Nicorette quit program is 12 weeks so you should stop using Nicorette now. However, please continue to take advantage of the Nicorette systems for managing cravings and triggers, handling stress and controlling your weight. Continue with your quit so you can benefit from the improvement to your overall health that comes from not smoking.

Don't let weight gain send you back to cigarettes. The health benefits of not smoking anymore are far greater than the risks from any small weight gain after you quit.
The reality is that some weight gain while quitting is normal, usually about 5 to 10 pounds. However, it is estimated that you would have to gain at least 75 pounds in order for the health risks to be equal to smoking one pack a day. You've done your body a huge favor by not smoking. Why do quitters gain weight and what can you do to avoid those extra pounds:

Smoking burns an extra 140 to 215 calories per day.
If your eating habits remain the same as when you smoked, you can easily burn those calories with a 30-minute daily walk.
If you can't always take a daily walk, you can try to reduce your calories so that you take in 215 less calories per day.
After a few months if you continue to gain weight, here are a few suggestions: reduce your fat intake, reduce portion sizes and drink lots of water, which is good for your body and skin and also helps you to feel less hungry.

For more tips, download the Nicorette^® guide to Eating Healthy and Exercising While Quitting.

A slip isn't a big problem but what if you relapse and go back to your smoking habits?
You can relapse and still succeed. A relapse is more than just a few puffs or smoking one or two cigarettes. A relapse means going back to smoking the way you did before and giving up your attempt to quit. But there is something you can do:

Don't panic — set a new quit date when you're ready to try again and make it soon.
Try to figure out why you started smoking again and how to avoid the same situation.
Think how successful you were. Review your quit plan and prepare to move on.

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Tips for tackling triggers

There are certain times when you want a cigarette because it just seems to go with what you are doing. Drinking coffee in the morning is just one of the many cigarette-connected situations we call "triggers." We can help you approach these situations with alternate plans of attack. Here they are.
Stress

Try a short break, close your eyes, visualize a peaceful scene like a beach. Breathe slowly and deeply 10 times and relax the muscles around your mouth, in your jaw, neck, shoulders and even your hands.
With coffee

Change as much of this daily cigarette-linked habit as possible. Drink your coffee in a different room. Switch your mug. Or try switching to tea until you're totally smoke-free.
Boredom

Now's a good time to get into online games or crossword puzzles. Find a subject you want to know more about and read about it online. Try breaking out of your inertia by taking a walk or calling a friend.
On a drive

Before you quit smoking, clean out your car's interior and ashtrays. Play a different radio station or try audiobooks. Carrots or celery sticks can help keep your mouth and smoking hand occupied.
On the phone

Breaking habits means shaking things up. Talk on a different phone or move to a different place. Stand up when you talk instead of sitting. Keep straws or swizzle sticks handy to play with.
After meals

Don't linger at the table. Go where smoking isn't allowed like a mall or movie theater. It helps to know that foods like yogurt, milk, fruit and juices make cigarettes taste funny. End your meal with one of them.
Anger

Run, swim, walk or bike to let it out. Smokers sometimes light up instead of expressing themselves. Practice saying how you feel in a non-argumentative way so you'll be ready to say something the next time.
Parties or social events

If people are smoking, cut down or avoid alcohol so it doesn't affect your judgment. Ask for a straw or swizzle stick to play with. Practice saying, "No thanks; I don't smoke," if offered a cigarette.
To relax or unwind

It's important to find new ways to kick back. Pursue an interest online. Read and listen to music. Get better at a sport. Or find other ways to get out and active with friends.
Feeling blue

Getting up and going somewhere—a movie, a mall, a park, downtown—can help lift your mood. Or call someone you haven't talked to in a while. Share your good news about quitting.
Need a break

Get out for a little while, just don't do it with smokers. Go for a short walk or stand up and stretch. Surf online or pick up a book you enjoy.
I want to celebrate

Give yourself some play time or call a friend. For a big reward, window-shop online for the reward you could earn by staying smoke-free for the rest of the week.
After sex

Let your partner know you're quitting and why. If the cravings don't subside get up and brush your teeth. Smoking has been linked to impotence and loss of libido. So quitting smoking is good news for your sex life.
Anxiety

Breathe deeply, close your eyes and picture a serene setting. Notice if your facial, jaw and neck muscles are tense so you can consciously release them. Call a friend and talk about your fear.
Hunger

Hunger is often thirst disguised so drink some water. Keep healthy foods around to snack on. And remember that it takes about 20 minutes after a meal to feel full. Brush your teeth after eating.
Inability to focus

Take a break to stretch and walk around. Make a simple list of what you need to do. It will clear your mind so you can get back to work. Arrange tasks so that you can concentrate on one thing at a time.