Dealing With
Smoking Relapse
Part 1 of 5: Overview
Dealing With Smoking Relaps
Staying
smoke-free is more than just giving up cigarettes; it is a complete lifestyle
change. Here are some suggestions for making your new life smoke-free, as well
as strategies to help you get back on the wagon if you fall off.
Part 2
of 5: Identify Your Triggers
Identify Your
Triggers
People
relish the time they spend with their friends, like watching a game at the
sports bar or relaxing by the lake. But if that time means being around friends
who smoke, you may be encouraged to let your guard down and light up.
Working
with an accountability partner or quit-smoking coach, identify situations in
which you may feel inclined to smoke. Then lay out a plan to deal with those
situations—whether it is stepping away for a minute, going over a rehearsed pep
talk in your mind, or texting a friend as a distraction.
It
might take some time to identify your triggers and form a strategy. In the
meantime, you might slip up and relapse. If you do, learn from your misstep and
come up with a plan to avoid similar situations in the future.
Part 3
of 5: Forgive Yourself
Forgive Yourself
Relapse
is common. That may not be the news you want to hear when you are determined to
quit and stay quit, but it is true. Many smokers relapse, and many people try
more than one time to stay quit. But here is the good news: You can learn from
past quitting experiences. And because you know what it is like to be on the
other side already, you are better prepared to tackle the ups and downs of
quitting again.
Part 4
of 5: Think About the Benefits
Think About the
Benefits
In the
short-term, the benefits of not smoking can include having whiter teeth and
better breath. It can also mean having more spending money, and not having to
step outside to light up when you’re out with friends.
But the
long-term benefits are even better. They can include increased life expectancy,
reduced risk of disease and cancer, lower health-care costs, and better health
for your friends and family members.
Make a
mental list of these—or jot them down on a piece of paper—to remind yourself
why quitting is so important. If you slip up and start smoking again, let this
list serve as a reminder of why you made the decision to quit in the first
place.
Part 5
of 5: Start Over
Start Over
You
slipped up, and you’re smoking several times a day again. Quit again,
immediately. Don’t wait for tomorrow or for the start of a new week. The longer
you wait, the more time you give your body to build up its addiction to
nicotine again.
Stopping
now gets you started and working through the process again. The sooner you
restart, the sooner you can call yourself a former smoker.