It’s easy to understand why some caregivers smoke. Taking a cigarette break may be one of the few times in a busy day when you allow yourself to relax away from your loved one. But over time, smoking can take a toll on your ability to provide care, as well as your own health. It may even cost you your life.

Take a moment to understand why it is vital to give up smoking for your own health and the health of loved ones around you. We’ll also explore ideas for how you can replace smoking with better methods of coping with stress. Quitting smoking is a big challenge, but there are many options that may help make it easier.

Hurting Those You Care For
You may do a great job of meeting your loved one’s caregiving needs—but it’s also important to consider the environment you’re creating as a smoker. According to the American Cancer Society (ACS), second- hand smoke can have grave effects on those who breathe it in. Since 1964, 2.5 million non-smokers have died from exposure to second-hand smoke.

That’s because second-hand  smoke is linked to lung cancer and other serious health conditions. For example, evidence suggests it may be linked to lymphoma, leukemia, and breast cancer. It can also worsen asthma—and it can leave potentially toxic cigarette residue on the hair and clothing of people around you.

Better Methods for Stress Reduction
It’s common for people in caregiving roles to experience both physical and emotional stress, warns the Mayo Clinic. That can leave you feeling tired, sad, frustrated, and alone. In response to those feelings, you may be tempted to reach for a cigarette. But there are much healthier ways to ease tension than smoking. 

Here are some quick—and guilt-free—ways to take a break during the day:

• Take a breather. Smokers often rely on cigarette breaks to enjoy a moment to themselves. But with easy relaxation techniques from Harvard Medical School, you can learn to breathe deeply for stress relief without inhaling harmful carcinogens. As a starting point, breathe in slowly through your nose, allowing your chest and abdomen to expand, and then exhale slowly through your mouth. Even this simple practice may help you feel calmer.
• Eat a healthy snack. Instead of grabbing a cigarette when you feel tense, reach for healthy foods like carrot sticks, sliced fruits, whole-grain crackers, and low-fat cheese. According to the University of Georgia, a well-balanced diet may help you feel more focused, alert, and energized, even in times of stress.
• Walk around. Any form of exercise, however modest, can help relieve stress and restore your sense of wellbeing, advises the Mayo Clinic. Instead of smoking, go for a brisk walk around the block (or even the house) to regain your equilibrium.
• Practice self-compassion. Directing compassion and care toward yourself as a caregiver may help you kick bad habits like smoking, suggests  Psychology Today. Self-compassion can  also help caregivers avoid burnout and feel more satisfied with their role as helper. When you feel the urge to smoke, don’t criticize or judge the impulse. Instead, try one of the activities above to help take your mind off lighting up.

Developing healthful stress-relief habits may help you cope with the challenges of caregiving, without the risks of smoking.

Get Serious About Quitting
The methods above may help you avoid smoking in response to caregiver stress. But stopping for good should be your ultimate goal, and there are many ways to make quitting easier. GE offers many resources to help you quit, including QuitNet, which offers free services like coaching  and nicotine replacement therapy.

When it comes to effective quitting strategies, the National Institutes of Health (NIH) recommend:

• Use a nicotine patch, nasal spray, inhaler, or lozenge. When used as directed, these medications can help increase your chances of successfully “butting out.”
• Combine counseling with medication. Talking with a counselor by phone or in person, while also taking medication to help you quit smoking has proven more effective than either tactic alone.

Challenge Yourself: Quit for Yourself and Your Loved One
As a caregiver, doing what’s best for your loved one is a top priority and may include thinking about how your smoking habits affect them. Caregivers also need to remember to practice self-care and self- compassion. Consider developing new habits to relieve stress, like breathing deeply, eating right, and exercising regularly. And remember, quitting smoking is one of the best things you can do for your own health, as well as your loved one’s wellbeing.