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One Day at a Time vs. “I’ll Never Smoke/Dip Again”

There are two common outlooks in people who have quit. They are:

1. “I am taking this one day at a time-I am not going to use tobacco/nicotine for the next 24 hours, but I am not looking beyond that.”

2. “I have used tobacco for the last time and I will never use it again.”

Either outlook that works for you is fine. In time, most everyone reaches  “I’ll never use again,” and it’s a wonderful feeling of freedom.

However you view this change, let others know you have kicked the habit. By admitting this openly, you will be more likely to resist future urges. In most cases, people will admire you for your efforts and cheer you on.

Of course, there may be some who view your quitting as a threat. It may be that their own failure to quit causes them to tease and tempt you. How do you deal with “saboteurs”? Have an answer ready for them that is assertive, but not aggressive.

When in doubt, keep it simple. “No thanks, I don’t smoke.”

The more you repeat this statement to yourself and others, the more likely your new healthy habit will stick.

Today’s Affirmation:

I chose to quit my own way. I can talk about it my own way too.

Note Positive Changes & Celebrate Success

Make a list of the good things you have noticed since you stopped using tobacco/nicotine products:

*  Easier breathing

*  Better sense of taste

*  Better sense of smell

*  More money in my pocket

What are you especially proud of?

What situations have you gotten through that would have led to tobacco/nicotine use in the past?

What daily habits have changed for you?

Today’s Affirmation:

I am taking care of my body by quitting.

Unscramble Slowly

If you enjoy your new tobacco-free routines, keep doing them. If you want to go back to your old triggers, do so slowly, one trigger at a time. For example, if it has been awhile since you went out to the bar with smoking friends, plan to go briefly and only drink a little.

Events in your life that you linked with tobacco may trigger new urges: meeting a deadline, having a few drinks, golfing, a hunting trip, or coping with loss.

What new triggers have already arisen since you started quitting?

What new triggers do you anticipate in the coming weeks or months?

Use creative imagination to picture yourself going through these situations without your old habit. If this trigger involves others, make sure at least one person knows you have quit and you can count on them to help you.

Today’s Affirmation:

I don’t have to do this alone- others will support me, if I ask them to.

A Day to Remember

Recall the day you quit as a special day. Treat it like you would a birthday or anniversary. Celebrate this day every month for the first 6 months and once a year after that. In a way, it is a re-birth for your body-or a personal “Independence Day!”

As you probably have seen already, getting to this point does not mean you are “done” with quitting. The maintenance phase of quitting means you are working to maintain the change. A really big step has been completed-getting to your first tobacco/nicotine-free day. However, you will need to stay alert for relapse triggers and continue to improve how you respond to stress if you want to stay quit for good.

The maintenance phase of quitting is usually at least 6 months long, but it can take 5 years or longer to truly feel no temptation to go back. You may never feel like you are at 0% temptation, but it will get easier over time. Remember, the time will pass anyway-you choose how you want to spend it.

Today’s Affirmation:

Quitting is freedom. I choose how I want to live my life.

You can be very proud of your success so far. But, don’t be so secure that you drop your guard. It can set you up for “just that one.” In the next few days and weeks, resisting “just that one” will make the difference between long-term quitting and a cycle of relapse. Keep in mind, one smoke, one smoker. Or, one chew, one chewer. Or, insert whatever your habit was before quitting.

The first month of quitting is the “crawling” stage. Most people who return to tobacco do it during the first few weeks after stopping.

Cautious Optimism

You should be hopeful, yet careful, about the fact you have quit. Feel proud of yourself for having quit, but don’t let your guard down.

Continue to use the urge tamers and other strategies in this guide. You may find that what will help you now is different than what helped you get started.

The program works when you make it work for you!

Today’s Affirmation:

I choose to be on this path to quitting for good.

Now Awareness

Where your mind goes, you will go too. You can redirect your mind when you get an urge. Now Awareness is a simple, powerful tool to help you do this.

When an urge (or any unwanted thought) comes to mind, say to yourself, “Now I am aware of ____________.” Finish the sentence by naming objects you can see. For example, if you are sitting in your kitchen, you might say: “Now I am aware of the stove”; Now I am aware of the clock”; “Now I am aware of the sink”, etc. Keep this up until your urge passes.

Keep your thoughts focused. You are flexing the muscle of awareness and mind control when you do this. This tool can also be used to get through a stressful situation or when you feel your thoughts spiraling out of control.

Come back to the present. You can use your own body for Now Awareness as well. Notice your hands. Notice your arms. Notice your shoulders. Notice any tension in your body and try to release it. Notice your breath.

When you are able to bring your mind under control, solutions to problems you may not have noticed before may appear. You may feel that something that seemed hard is now easier. You may feel more at peace. Try it!

Today’s Affirmation:

I will direct my mind to calm, present thoughts when I have an urge.

Do Things a Different Way

Remember how strong your old routines were? There were probably very predictable times of the day you would find yourself reaching for your pack or can. These urges that are linked to certain events, times, or places can be tough to break. Here are some reminders of how to handle common triggers.

After a Meal:

*  Don’t linger at the table.

*  Take a brisk walk or do some deep breathing.

*  Help with the dishes-wet hands and cigarettes don’t mix.

*  Brush your teeth and/or rinse your mouth with mouthwash.

With Coffee:

*  Switch to another drink: tea, water, etc. Or, cut down on coffee.

*  Pick up coffee to-go instead of having your coffee at home.

*  Try to find people who don’t drink coffee or smoke when on a break.

Watching TV:

*  Keep your hands busy- fidget with a rubber ball or binder clip.

*  Don’t sit in your usual spot.

*  Chew gum, a mint, toothpick, or other oral substitute.

With Alcohol:

*  Do not drink liquor for awhile.

*  Switch to a different drink or water down your usual choice.

*  Make sure someone you are with knows you are quitting.

Today’s Affirmation:

I can learn new habits and unlearn old ones.

Put Off Starting Again

Isn’t it great to discover that you can quit? Doesn’t it feel good to be tobacco/nicotine free? In fact, if you can go one week, there is no reason you can’t go another. You know that if you were locked up for a month with no tobacco, you would survive. If someone offered you a million dollars to stop, don’t you think you would do it? A large part of kicking the habit is the way you look at it.

It is also a good idea to think of a plan to help you avoid having “just the one.” One of the best ways is to put off starting again. What do we mean?

Remember how long you put off stopping? You meant to get around to it and some nights your resolve was so strong, you were sure you would stop the next day. Yet, when morning came, there you were with your tobacco again.

From now on, promise yourself you will wait until the next day. You may find it was just another urge coming and going. As you become more secure, you will be able to stretch out the time to a week, then a month, and soon you will find that a year has passed without your having any tobacco/nicotine.

You are already well on your way to becoming tobacco-free forever. Keep up the great work.

Today’s Affirmation:

I choose to be tobacco free today.

Mirror Talk

Stand in front of a mirror and be your own cheerleader. “I am tobacco free. I want to be a healthy dad/mom/grandma/grandpa/friend (say an important role you have). I am going to succeed!”

What you say to yourself is powerful. These strong statements are called affirmations. You may not strongly believe it at first, but keep going.

1. State your affirmation in the present tense.

2. Say what you want, rather than what you don’t want.

3. Include feeling words that add positive emotion.

4. Be specific about what you want, rather than being vague.

5. Make the words simple and easy to remember.

Here Are a Few Affirmation Ideas

I am special and unique.

I take care of my body.

I am thankful for my life.

I am a good friend.

I am courageous.

I am strong.

I choose to respect myself.

I am proud to be me.

I trust myself.

I love to play and have fun.

I love to learn.

I am lovable.

I am learning from this experience.

I choose to be in control.

Write today’s affirmation, using the tips and examples above. Write this statement on a sticky note and put it where you will see it, like the bathroom mirror or in your wallet. Create a reminder on your phone that will pop-up during the day. Say it out loud or repeat it to yourself.