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Week 12
Smoking again can happen to anyone who has quit. It may start as "just one," but for many people it can mean a return to their previous smoking habit.
You think that this may be a problem for you, . But you can safeguard your success by making an easy-to-follow plan for returning to smoke-free status if you do smoke again.
Smoking again says nothing about your ability to stay smoke-free – unless you use it as an excuse to give up.
An Ounce (Or Two) of Prevention...
Prevention is the best way to avoid this problem.
- Avoid being overconfident. For example, believing that you can just have one is usually a fantasy. Likewise, don't keep cigarettes around to prove that you can resist them. It's almost always a bad idea.
- Look out for other signs of rationalization. When you start thinking, "I deserve a cigarette..." or "This is too hard..." or "I’m under too much stress to focus on quitting...", have your answers ready. Before taking that first cigarette, review your list of reasons for quitting.
- Continue to stay away from your triggers for smoking.
- No matter how long you've been smoke free or nicotine-free, it's far better to use the NRT product rather than smoke that first cigarette. Nicotine is only one of over 4,000 chemicals and toxins you'll avoid by not smoking again.
A Pound (Or More) of Cure...
Again, watch out for rationalizing. "I've already blown it..." or "I guess this isn't a good time to quit..." Or "I just don't have what it takes to quit..." all have to be countered. Then do something positive that recommits you to being smoke-free. For example, exercise, take a shower, call a buddy for support, restart NRT products (at a lower rate), or visualize yourself smoke-free and healthy.
A Tale of Two Smokers
Consider two 1 pack-per-day smokers. Each quits for 2 months before having their first cigarette. One gives up. By the end of the year, he has smoked about 6,100 cigarettes. The second quits again. He lasts two more months, smokes, then quits again, and so on for the rest of the year. By the end of the year, he has smoked only 6 cigarettes. Who is succeeding at being smoke-free? The point is that re-quitting is always more important than re-smoking. Resolve now to re-quit immediately if you happen to smoke again.
, your survey suggests a stronger level of nicotine dependence. Do not worry about using more NRT product if you need to (not to exceed one per hour).
, your survey suggests a slight level of nicotine dependence. However, do not worry about using more NRT product if you need to (not to exceed one per hour).
, your survey suggests a stronger level of nicotine dependence. Do not worry about using more NRT product if you need to (not to exceed one per hour).
It’s time to put your previous quitting experience to work. The best way to overcome a habit like smoking is to anticipate problems and plan what you will do to handle them. Use the ideas below to make plans to handle each of the barriers below that could be potential barriers to being smoke-free:
Over time most smokers build up many habits (even rituals) around smoking. After years of practice, these habits become automatic, and the situations associated with them become triggers for smoking.
, you said you’re confident that you will be successful at quitting smoking, and that losing motivation will not be a problem for you. That’s great! Confidence and motivation are closely related. They can be helpful feelings to have. But you don't always have to be confident (or motivated) to stay smoke-free.
, you think that stress may be a problem for you during your efforts to quit smoking. Learning new skills to manage stress will be especially important.
You also mentioned that smoking neither relaxes nor gives you pleasure. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you said that you don’t think being angry, stressed, irritated, sad, or worried will trigger you to smoke. That’s great. However, learning new skills to manage stress will continue to be important as you continue your smoke-free journey.
You say that you tend to smoke when experiencing unpleasant emotions because smoking relaxes you. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you said that you don’t think being angry, stressed, irritated, sad, or worried will trigger you to smoke. That’s great. However, learning new skills to manage stress will continue to be important as you continue your smoke-free journey.
You also mentioned that smoking neither relaxes nor gives you pleasure. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you didn't report having medical conditions affected by smoking . However, you said that living a longer, healthier life is a not a very important reason for quitting. Begin asking yourself why? Further, consider reading articles about the health consequences of smoking and the benefits of quitting.
, you did report having some medical conditions affected by smoking . Additionally, you said that living a longer, healthier life is a very important reason for quitting. That's great!
, you did report having some medical conditions affected by smoking . Further, you said that living a longer, healthier life is a not a very important reason for quitting. Begin asking yourself why? Consider reading articles about the health consequences of smoking and the benefits of quitting.
, you said that being a better role model for your kids and others is not an important reason to be smoke-free . The dangers of secondhand smoke have been well established. And parents' behavior is still the greatest influence on the behavior of their children. By setting an example of not smoking, you are letting them know how important you think it is to not be a smoker. If your kids make it to age 21 without smoking, chances are very good that they will remain smoke-free for life.
You mentioned, , that gaining weight was a concern for you upon quitting smoking. There are several things you can do to prevent or minimize weight gain after you quit smoking.
You do not feel that this will be a problem for you, . That’s great! But you can safeguard your success by making an easy-to-follow plan for returning to smoke-free status if you do smoke again.