If you decide to go ahead and smoke just one, the risk of relapse is strong.
Chances are that you’ll be back to smoking as much as you did before you quit.
Spending time with people who regularly smoke can also increase the risk of relapse.
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Don’t tell yourself that you’re free to control nicotine once you get a taste.
It just doesn’t work that way for people with nicotine addiction.
The only way to keep the beast at bay is to keepnicotineout of your system completely.
A slip involves having a cigarette or two before you quit completely.
A relapse involves a full return to smoking regularly.
Remember that slips and even full relapses are very common.
The CDC suggests that most people make eight to 11 attempts before they quit successfully.
One study found that the number of attempts ranged from six to as many as 30 or more.
Slips are common and expected, but they don’t need to derail progress.
Look for tactics to make it harder to take another smoke.
Reach out to your social support.
Don’t let feelings of failure snowball until you give up on quitting.
Sit down with a pen and paper and honestly answer the questions below.
Or, answer these questions in advance and carry them with you to review when needed.
Keep your reasons for quitting at the forefront of your memory.
Early in smoking cessation that dialog can seem relentless.
The voice in your head trying to convince you to smoke is persistent, annoying, andexhausting.
This phase ofnicotine withdrawalis temporary.The less attention you give to unhealthy thoughts of smoking, the better.
But how can you do that?
Don’t panic and think you’re failing because you want a cigarette.
Think of that inner chatter as a sign of healing, because that is exactly what it is.
Distracting Yourself
Time will lessen the power of thoughts that trigger cravings to smoke.
Be proactive and know that with each urge you overcome, your brain is registering new ways of coping.
Some days will be worse than others.
Such is smoking cessation, and such is life.
Put a list together of ways to pamper yourself.
Include items you know will make you feel good and rejuvenate your body and mind after a hard day.
Ideas could include:
Make your treats self-indulgent and guilt-free.
Tomorrow will be a better day.
Recovery from nicotine addiction can feel like it will never end, but that’s just not true.
It does take time to reprogram old associations, but it doesn’t take forever.
Be patient with yourself and allow the healing process to take place, regardless of how long it takes.
2013;22(e1):e43-50.
doi:10.1136/tobaccocontrol-2011-050254
Smokefree.gov.Slips and relapses.
2016;6(6):e011045.
