LESSON #8: STAY SMOKE-FREE VIDEO

https://youtu.be/y2yYcxbeEdI?feature=shared

Most of us know that quitting smoking isn’t easy. In fact, many tobacco users make several attempts before they are able to quit for good. Just as your success with quitting relies on combining proven strategies with support from allies (friends and family), trained coaches, and effective treatments like nicotine replacement, staying quit depends on continued accountability and having a relapse prevention plan.

You worked hard to reduce or eliminate an unhealthy habit from your life. Congratulations! While occasional slips are part of the quit process, there are some things you can do to help prevent relapse.

Common Relapse Triggers

• Being around other tobacco users

• Feeling hurried, overwhelmed, or stressed

• Having unrealistic expectations

• Holding onto harmful feelings

• Feeling tired from poor sleep quality or quantity

• Holding a fixed, pessimistic mindset

• Enduring unmanaged stress, new or chronic

• Using alcohol, coffee, or other substance

• Being overconfident

• Feeling isolated from supportive friends or loved ones

• Inconsistent use of strategies or treatment recommendations

• Overworking and not taking time for yourself

• The “Just One” trap

Relapse Prevention Tips

• Write a Letter to Your Future Self to preserve motivation and prepare for future triggers.
• Avoid tempting places and people.
• Use oral substitutes like gum, portable raw vegetables or fruits, nuts or seeds. Carrying a water bottle can help. Some people chew on a coffee stirrer or a straw.
• Keep your hands busy with a stress ball, tangler, paperclips or coins.
• Practice Healthy Movement or get busy. Physical movement helps to lower stress, manage emotions, distract your thoughts, and keep a healthier weight. See this resource for more info on weight: Will I Gain Weight?.
• Activity helps you be more present and less stuck in the past or worrying about the future. Do something that keeps your hands busy, like doodling or coloring, needlework or woodworking, cooking, laundry, or chores which can help distract you from the urge to use tobacco. See more tips at Coping Tips
• Clean out a closet, vacuum the floors, go for a walk, do some gardening, work in the yard, or put some music on and dance.
• Practice taking some slow cleansing breaths, imagining your healthier smoke-free lungs.
• Reward yourself. Use some of the money you’re saving to celebrate your commitment. Treat yourself to a special meal, a new book or music, a new hobby, or save it up for something big.
• Post your reasons for quitting, along with all the personal, health, and financial benefits in a visible place.
• Ask your tobacco-using friends or family to support you by not sharing tobacco with you.
• Remind yourself that there is no such thing as just one. Some people like the mantra N.O.P.E. (Not One Puff Ever).
• Avoid alcohol or anything that gets in the way of your good judgment.