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Tips to Reboot Your Positive Mindset After a Bad Day

We all have days that get us down. Perhaps you missed your bus, or sent an email about your plan to play hooky to your boss instead of your friend. Or maybe you gave in to the urge for a cigarette.

It happens. We all slip up sometimes. You should still try to stop smoking on your quit date, but if you slip up and smoke, keep trying to quit.

The thing to remember is that you’re human. Rather than dwelling on your setbacks, pick yourself up and move on. Here are a few tips on how to stick a bandage on that bad day, which may help you get back on your smoke-free journey.


Exercise is often a good way to clear your mind. Refocus by going for a jog, hitting the gym, taking a yoga class, or riding your bike. Physical activity may help break your stride of negative thoughts about smoking and bring you back to center, but remember to check with your doctor before beginning any new exercise routine.


Get your zen on and help clear your mind of any unnecessary thoughts. When you open your eyes, you may be re-energized and ready to start fresh. Check out meditation apps to help guide you through your practice.

Take a deep breath

Help put your blunder into perspective by taking a deep breath. Does smoking one cigarette derail your quit? Not at all. Every day on your quit journey is a step closer to improving your health. Use your slip-up as a learning experience—it’s not a sign of weakness or failure. Think of your slip-up as just a bump in the road.

Avoid negative self-talk

Often times, the person who gets you down is actually you. Avoid thoughts like “I can’t do this” or “I’m not strong enough.” Even if you slip up and smoke, be proud that you’ve started on your journey to quit smoking. Focus on your ability to meet your goals by going back to your quit plan and adjusting as necessary.

Give thanks

Giving thanks may also help improve your mood. Try keeping a journal of things you’re grateful for and list them out each week. This may help keep you on the optimistic track, even during an uphill climb.

Lean on your supporters

That’s why they’re there. Supporters are there to help during the good times and the bad. Let them in, and let them know how they can help.