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Week 6
Stress and negative emotions can be important smoking triggers. They are threats to staying 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 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.
Nicotine is a powerful, mind-altering drug. When you smoke, nicotine stimulates the release of brain chemicals that help calm you down – temporarily. The act of smoking itself can also be a distraction from stress. But these effects don’t last, and soon you need another cigarette.
Here are some good ways to manage stress. Practice them when you’re not stressed so you can use them later.
Stress-Proofing Yourself
Getting enough sleep tops this list. It’s also important to take time to relax. Even 5 minutes once or twice a day can make a big difference. Healthy eating, as well as reducing alcohol use and caffeine intake, can help as well.
Being Active
Not only does being active relieve stress, but people who exercise regularly are less likely to suffer the negative effects of stress in their lives.
Sharing with Others
Talk with a good friend, your spouse, or other family member about what is bothering you. Even if you don't fix the problem, you're likely to feel better and come up with some solutions too.
Practicing Deep Breathing
Close your eyes. Breathe in slowly through your nose. Bring the air deep into your lungs by pushing your abdomen gently outward. Then slowly exhale, blowing the air out through your lips. Repeat this for 5-10 minutes.
Prayer / Meditation
Consider prayer or meditation to help provide comfort. While deep breathing, focus on a single word like “joy” or “peace” as you exhale. When your mind wanders, gently draw it back to that word. With practice, feelings of stress will lessen.
, 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.