Category: Healthylife® QuitWell™

Change where you keep your tobacco/nicotine products. For example, instead of keeping them in your desk or in a locker, keep them in your car. Better yet, put that pack or can in the trunk of your car. When reaching in the usual place without thinking, coming up empty will be a reminder of what you are working on. If you have always kept a pack in your right pocket, switch to your left.

This pause allows you to be more mindful and deliberate, instead of acting without thinking. This is another way to put a speedbump in your usual way of doing things every day.

Removing tobacco/nicotine doesn’t mean your entire strategy for managing stress has to go away. Many things you are doing ARE healthy and genuinely calming to your body and mind.

Reasons why you may feel calmer after taking a smoke break at work:

*  Getting away from your work area

*  Getting away from the people that you work with (that may be contributing to your stress)

*  Fresh air/being outside

*  Movement-walking from place to place or pacing around outside

*  Deep breathing as you inhale

*  Looking off into the distance, versus looking at something right in front of you or at a screen

*  Talking to co-workers outside of the office (maybe even venting a bit!)

*  More open space, especially if you work in a crowded, noisy environment

Why else do you feel taking a smoke break is calming for you?

Modified smoke break strategy ideas:

*  Plan to step away from your work for 5-10 minutes.

*  Walk to a drinking fountain or bathroom far away from your desk to get in extra movement.

How can you practice taking a tobacco-free break today or tomorrow?

Go to the places where you usually did not smoke/use tobacco-or where tobacco/nicotine is not allowed. Spend time with people who don’t use tobacco/nicotine.

*  Go to the movies

*  Visit a non-smoking friend

*  Spend time with children

*  Volunteer

List places that are easier for you to be tobacco/nicotine free.

There are many ways to practice quitting before getting all the way there. You can improve your health even before you feel “all in”.

*  Leave your pack, can, or vape pen home when you go out for short errands. Try leaving products home when you go to work one day.

*  If you are a smoker, put a certain number of cigarettes in a pack for the day. Try to put one or two less in the pack than you’d normally smoke. If you usually smoke a full pack, take a few out at the beginning of the day so “finishing the pack” means smoking 18 instead of 20 cigarettes. After a few days, cut out one or two more.

*  Put your cigarettes, can, or vape pen out of reach in your car. Maybe keep them in the trunk of your car, or in the backseat. When you want to have one, you will need to pull over to the side of the road to safely get it. When you do, just take one. This makes your habit a lot less convenient. Practice working through an urge while you are deciding if you want to pull over or keep going.

What are some other ways you can practice change?

Taking small steps can help build confidence. Seeing the “wins” right away can show you how strong and capable of change you are. The activities in this section may not feel very exciting, but they are small on purpose. Once you get going, taking bigger steps will feel easier and you will be more successful with them.

These activities can also help you learn more about what causes your urges and what you do without thinking. These activities can start weakening your old habits and strengthening new, healthy habits.

Go around your house, car, workplace, and other places you have stored tobacco products. Gather all your tobacco, lighters, matches, and other items related to your habit. Don’t forget to check your coats, purses, and drawers.

If you have quit, throw these products away. Seeing these items will not be helpful to staying quit. If you are still working on quitting, having all these items out of sight will also reduce the unhelpful reminders of your habits. You will be more ready for the day you quit completely.

Relapse triggers can be placed into one of four groups:

1. Emotional relapse triggers

2. Interpersonal relapse triggers

3. Internal relapse triggers

4. Environmental relapse triggers

Emotional Relapse Triggers

These are events in which either uncomfortable feelings, such as boredom, sadness and worry or positive feelings, such as joy, happiness, or being relaxed increase the chances you might use tobacco/nicotine. Which of the following have been triggers for you in the past?

*  When I am happy and celebrating

*  When I am relaxed

*  When I feel tired

*  When I am bored or have nothing to do

*  When I am alone and feeling sad

*  When I am frustrated or angry about something

*  When I feel unsure and rejected by someone

*  When I am worried about a loved one

*  When I am afraid

*  When I am tense and restless

*  When I am put under pressure at my job

Interpersonal Relapse Triggers

These are events in which you may feel either direct or indirect pressure from other people. Which of the following have been triggers for you in the past?

*  When other people around me are using tobacco/nicotine

*  When someone offers me tobacco/nicotine

*  When I want to show how tough, sophisticated, or liberated I am

*  When I want to fit in with others who are using tobacco/nicotine

*  When I want to feel different from other people

*  When I become angry with someone

*  When my friend or spouse goes back to using tobacco/nicotine after quitting

*  When I want to avoid talking to a friend or spouse

*  When I feel “trapped” in a relationship

*  When I am upset that I cannot solve a problem with another person

Internal Relapse Triggers

These are times when you may have an urge without having a clear-cut reason. Which of the following have been triggers for you in the past?

*  When I get a strong craving

*  When I have intense withdrawal signals

*  When I have a feeling of emptiness

*  When I want to test my willpower by smoking just one cigarette (or having just one dip, etc.)

*  When I am curious about the taste of a cigarette, e-cigarette, or chew

*  When I have a difficult time paying attention

*  When I think smoking/vaping/chewing is going to make a situation more fun

*  When I’ve had too much to drink

*  When I am hungry

*  When I have trouble falling asleep

*  When I wake up at night and can’t get back to sleep

*  When I’m having pain in my body (back pain, headache, cramps, etc.)

Environmental Relapse Triggers

Certain times, places, and activities may be linked with your tobacco/nicotine habit. Which of the following have been triggers for you in the past?

*  When I come across a pack of cigarettes, can of chewing tobacco, or discarded e-cigarette

*  When I’m in a store where I used to buy tobacco/nicotine

*  When I take a break from work

*  When I drink coffee

*  When I finish a meal

*  After sex

*  When I first get up in the morning

*  When having fun/doing activities that were triggers in the past (e.g. playing cards, during a concert intermission, fishing, hunting, golfing)

*  When driving

*  When partying

*  When I’m on vacation

*  When I put off an unpleasant task