Tag: smoke

In this section, you were guided to understand the barriers you face with quitting. By carefully reading, thinking about each part, and answering questions along the way, you are getting yourself ready for success.

*  How have you prepared yourself to quit? Write the steps you have taken, mentally and physically, to get to this point.

*  Look back at your list of barriers. Do any of them feel more manageable now?

*  Which of your strengths do you think will come in handy for quitting? Be confident in what you know you are good at and what makes you a strong person.

A tobacco/nicotine addiction has a degree of control over you, your time, the places you can go, and your experiences. Smoking steals your breath and your appearance over time. It also dims the world around you by dulling your senses of smell and taste.

Imagine taking a vacation to somewhere you’ve always dreamed of seeing. Now imagine being too out of breath to enjoy a hike, standing outside on the deck to smoke while your traveling companions enjoy a shipboard show, stopping to smoke when you’d rather be in the water swimming or paddle boarding. Imagine not being able to fully enjoy your dream vacation.

*  How does your current habit affect your life?

*  What could you enjoy more if you left tobacco/nicotine behind?

*  Relationships, career goals, financial goals, and other areas of life can also be affected. What other “big picture” goals do you have in your life right now?

*  How would cutting back or quitting support these goals?

Keep working hard on your other goals-you may find that seeing yourself succeed helps you feel more ready to tackle quitting.

If you smoke, buy cigarettes one pack at a time, not by the carton. If you dip, buy one can at a time. If you vape, smoke cigars, or use another form of tobacco/nicotine, buy the smallest quantity available. If you vape, buy a lower concentration of nicotine or fewer cartridges. This makes your habit less convenient (more trips to the store) and it will be helpful to have less at home when you are ready to be completely done.

Note for e-cigarettes: Start by stepping down to the next lowest concentration. If you’re using 18 mg cartridges, switch to 12 mg, and so on, until you’re down to 0 mg.

While you’re cutting back:

*  Focus on keeping your inhaling as consistent as possible. It might be tempting to inhale more forcefully to get a bigger nicotine hit.

*  Avoid taking more hits than you did on higher doses of nicotine.

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?

Summary of Small Steps You Can Take:

*  Keep tracking your habit.

*  Wait 5 minutes when you have an urge to use.

*  Buy your cigarettes by the pack (not the carton), your chewing tobacco by the can, or a lower concentration of e-cigarette cartridge.

*  Store tobacco/nicotine products in a different place then usual.

*  Set up a buddy system. Write goals in S.M.A.R.T. ways.

*  Add to your list of “pros” for quitting. Star what is important to you.

Change Is Your Choice

The decision to make changes is up to you. You can decide which changes you want to make, how long it takes you to make them, and who you will tell. Answer the following:

*  What do I want to do? Am I willing to do this?

*  What am I going to do right now (within the next hour)?

*  How will today be different for me?

Deciding to make a change and taking the steps to succeed will take some of your time. It’s an investment that will pay off down the road-it is worth it to take the time to plan and execute change.

First, think of “time” management as “me” management. Time continues on, no matter how much we want it to slow down or speed up sometimes. The one thing you can work on is how you manage yourself given the time that you have.

Look at how you currently spend your time. Get a piece of paper and write down how you spend each half hour of your day. A lot of this time may be sleeping or working, but there are probably blocks of time you have some flexibility (even if they are small).

Think of quitting as a high-priority project that you would schedule into your day. Identify two 15-minute blocks of time that you could spend planning your day and what you are going to do when you have an urge. Try to make at least one of these blocks of time early in the day, as this will set the tone for the rest of your day.

If you are having trouble finding a 15-minute block of time, look for the ‘low-hanging fruit’ in your day- time you spend doing things that are relatively mindless and don’t take a lot of thought. This could be when you are usually looking at your phone, watching TV, or walking the dog. Your dog will still need a walk, but this could be time you think through what you want the rest of your day to look like.

Think about tomorrow-when can you spend 15 minutes reviewing the guide or thinking through your goals?

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?