Tag: cigarettes

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.

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

This section gave you more strategies to add to your quitting toolbox. By knowing more about yourself and what may trip you up, you can be more prepared to succeed when challenges arise. Taking a whole-body approach to quitting by adding exercise and healthy eating to your quit plan can also help you quit for good.

*  Answer these questions as you review this section.

*  What are your top 3 relapse triggers you will prepare for?

*  What other lifestyle changes are you making to help improve your success with quitting?

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.

It can be easy to stay in the day-to-day of our lives. Looking ahead can help you see further down the road at where you are headed. Think about how you picture the next year of your life and answer the questions below:

*  Who are the important people in your life?

*  Where do you live?

*  What are you working on?

*  What is the most important thing in your life?

*  At the end of one year, will you be using tobacco/nicotine?

Now, jump ahead 10 years. Ask yourself the same questions. Imagine how you want your life to be. Be realistic and think about where the things you are working on now may take you.

*  Who are the important people in your life?

*  Where do you live?

*  What are you working on?

*  What is the most important thing in your life?

*  In 10 years, how will you think of tobacco/nicotine?

Anytime you are given a reward for something you do, chances are you will do it again. For example: If a person popped out and handed you a $100 bill each time you walked around the block, you would take a lot of walks.

The more rewards you get for quitting (from yourself and others), the more likely you will be successful.

Ciggy Bank

Take a jar and place it next to your “Butt Bottle.” Each day put the amount of money you would have used to buy tobacco in the jar. Write a reward you might buy with the money. Past QuitWell™ participants have taken vacations with their family, bought tickets to sporting events and concerts, and even bought a boat with the savings from quitting.

The Little Things

Give yourself a reward each day that you are successful. Choose things and activities that bring you joy. They don’t have to cost money.

*  Buy or pick flowers

*  Picnic in the park

*  Call an old friend

*  Take your car to the carwash

*  Rent or stream a movie

Over the next week, whenever you have an urge, wait 5 minutes before using your tobacco/nicotine product. If, after 5 minutes, the craving is still there, go ahead and have it. If the urge has gone down to the point where you can put it off further, try stretching that 5 minute “time out” to 10 or 15 minutes. You may find that, with time, the craving goes away on its own.

Waiting 5 minutes is like adding a speedbump to your regular routine. When you approach a speedbump, you probably slow down before carefully going over it. Even if you aren’t ready to quit, this helps you flex your muscle of self-control and show yourself that you can put off tobacco if you really want to.

Start with changing how you react to minor annoyances, like traffic or a chatty co-worker. Work to reduce the number of things that push your buttons. It is not the event itself that determines your feelings-it is what you tell yourself about it. You may have some truly big, serious stressors in your life. Avoid piling the little things on top.

“Men are not disturbed by things, but by the views they take of them.”  – Epictetus

Let’s pretend you got stuck in a traffic jam on the way to work today. You feel angry and upset. But it is not the traffic jam that makes you upset. It is what you tell yourself that upsets you: “I’m going to be late for work.” “I have so much to do.” “This is such a waste of time.”

You cannot change the fact that you are stuck in traffic. Getting angry serves no purpose. If you can look at the delay as a minor problem that you can’t control, rather than a major event, you will feel much better. When your mind stays calm, you may even see ways around the issue, like taking another route or using hands-free calling to join a meeting you’re running late for.

Your outlook on quitting is also very important. If you tell yourself that quitting will be awful, chances are the process will be as bad as you think. If you accept the fact that you will have urges, but nothing you can’t handle, you will have an easier time quitting. Focus on what is gained from quitting, not on what is being lost or the minor discomfort along the way.

Thinking Differently

You can change how you think, feel, and react to any event. The ABCDE model can help you do this.

Activating Event:An event that triggers thoughts and feelings. Example – “I am trying to quit smoking and this event is making me anxious.”

Belief:What you think or say to yourself about the activating event. Examples – “I just can’t quit.” “I don’t have any willpower.”

Consequence:How you feel in response to your beliefs. Examples – “I feel discouraged.” “I feel embarrassed and defeated.”

Dispute:Question your earlier beliefs. Examples – “Wait a minute here, I can do hard things!” “I don’t need to rely on willpower to quit. I can apply skills I’m learning in QuitWell™.”

Effect:How you feel after you dispute your earlier beliefs. Examples – “I can succeed.” “I feel my actions are within my control.” “I can handle this.”

Keeping your motivation and values in mind is a great way to encourage yourself when quitting gets tough. Look for ways to connect your motivation and values to your attitude and actions.

How do your attitudes and actions show what is important to you? If you feel there is a mismatch, it might be time for a new point of view!

Old view:Quitting is going to be horrible. I like to do what I want, when I want.

New view:I value time with my family and want to be a good role model for my kids. It will be awesome to enjoy family time without the interruption of smoke breaks. I can model healthy behavior for my kids.