Have you ever tried to quit smoking, only to find yourself hit with an unexpected, awful situation? A family member falls ill, you lose your job, or an important relationship ends. Quitting smoking suddenly feels impossible. The motivation that was there the day before is suddenly gone, adding to the pain of your situation.

At QuitGroups, we’ve heard this many times. We have some advice for those of you coping with hard times:

1. Every situation is temporary

The pain you are in now won’t be as severe in the future. This is where a calendar comes in handy. Pick a date a month from now, and remind yourself to plan another quit attempt. Your “future self” will thank you for the reminder. It’s so easy to forget about quitting smoking. Give yourself time to heal but don’t forget that quitting smoking is also important–it’s the best thing you can do for your health.

2. Smoking won’t change the situation or help with stress

Be honest with yourself–will continuing to smoke improve the situation you’re facing? Probably not. Studies have shown that smoking actually causes more stress than it relieves, despite what your mind is telling you. That’s one of the reasons smoking is such a powerful addiction. Nicotine fools the brain by giving it a false sense of pleasure and well-being. Don’t be fooled.

3. Give yourself a “silver lining.”

Despite the stress that you’re facing, you can take steps toward quitting smoking. See yourself in the future looking back on the situation you’re facing now. If you were to quit smoking during this time, how do you think you’d see the situation in the future?

My dad died of lung cancer. Smoking was something we did together, but that’s not my only connection to him. He’d be so proud of me right now.

I’m was so angry at my ex, I could’ve smoked 2 packs a day through our break-up. Instead, I broke up with cigarettes, too. Now I feel more confident about myself, especially since I don’t smell like an ashtray!

Losing my job was terrible. I wasn’t sure if I was going to make it. Quitting smoking was tough, but I saved hundreds of dollars I didn’t have. Now I don’t have to think about how I’m going to take smoke breaks at work, because I’m a non-smoker.

When you’re ready, QuitGroups is here for you.