When you stop smoking, you may have no idea what else to do during those moments you used to smoke. The things you come up with may not really 'do the trick' at first. Finding new emotional coping tools and behaviors can be challenging. The newly-quit often feel lost. Rest assured, most every smoker goes through this during their quit! Allow yourself a month or so to get to the 'feeling better' part. To help you navigate the beginning phase of your quit process, give these 3 tips a try:
1. Get To Know Yourself
What interests you? Motivates you? Inspires you? What do you find relaxing, rewarding or fun? Identify new meaningful activities, effective emotional coping tools and daily routines that really appeal to You. This is your quit, so get involved!
2. Plan For Success
Planning ahead for your personal triggers will ensure you make it to the other side successfully! Identify your top 2 smoking triggers, and that is where you'll want to put your time, energy and focus during the next month. Make a plan. What are some things you can do instead of smoke whenever you encounter a trigger? Could you take a walk, call a friend, listen to music, write in your journal, repeat a mantra or wash the car? What has worked for you before? What else can you try? Where will you go to enjoy yourself that is smoke free & supports your quit? How will you handle anger, stress or boredom? Know your triggers and have a clear plan of action for each and every one of them.
3. Smoking Is Not An Option
If you do not smoke today, you will never smoke again! The new you does not reach for a cigarette, no matter what happens, no matter how you feel. Smoking is not an option, so always ask yourself, "What is an option?" "What can I do?". It is in that moment of choosing something else that you will find the very answers that work perfectly for you. You will also reinforce your identity as a nonsmoker, increase your self confidence and strengthen your quit resolve. N.O.P.E. - Not One Puff Ever!
It takes more than just not smoking to become a nonsmoker! It takes ongoing, daily effort and practice. Try these 3 tips so you can work your quit effectively, make healthy lifestyle changes and gain long term quit success!
Keep going and KTQ,
Vikki Q CTTS-M
Master Certified Tobacco Treatment Specialist
Remember; you can quit smoking for good, and QuitNet is here to help:
Quitting smoking isn't easy, and at times your motivation can begin to lose steam. To ensure success you will need to power up your desire to stay quit.
REASONS FOR QUITTING
One way to boost your motivation is to review all the reasons you wanted to quit in the first place. Are those reasons and motivating factors still important to you? If not, then reevaluate and come up with a new list of valid reasons to quit smoking. Keep in mind that the more reasons you find to motivate yourself in favor of quitting the more likely you are to stay quit.
Make your reasons personal and specific. For example, instead of saying 'To feel healthier' you might say 'So I don't feel out of breath when I play with my children.' Think about the personal costs of smoking for you and those you love. Being a good role model and protecting your family from second hand smoke may pull at your heart strings. Imagine yourself five or ten years down the road if you quit; picture that same time period continuing to smoke and what do you see? Think about the consequences of continued smoking. Where do you want to be? Perhaps you are upset with the control cigarettes have over your life and you want to be free of the addiction. You can't leave out the spiraling cost of cigarettes today, either. With the money saved by not smoking, you could take a trip or pay a bill.
BENEFITS OF QUITTING
Acknowledging the short and long term benefits you receive from quitting smoking, and reframing your thinking to focus on the positive aspects of quitting, will help get you out of a motivational slump. Smoking is detrimental to every organ in your body. Quitting smoking is the single best thing you can do to improve your overall health. Within minutes of your last cigarette your body begins to heal itself. In the first twenty minutes your blood pressure and heart rate decrease. There are other immediate benefits you become aware of right away, like fresher breath and clean smelling hair. The benefits of quitting get even better over time. Soon you may notice that your morning cough has disappeared, you can walk up the stairs and you are not out of breath, and the food you prepare smells and tastes good. Quitting helps improve self image and self esteem. You conquer an addiction, set a good example and take back control of your life. Your risks for smoking-related diseases decline and you get a chance to live a longer life. Focusing on the positive benefits of quitting will improve your motivation to move forward.
The more people you have cheering you on the better. This is especially helpful when you are going through a tough time and experiencing a lapse in motivation. Words of encouragement can spur you on and help you keep the focus on the positive. Involve yourself with others who are trying to quit smoking or have already quit. Most quitters have experienced dips in motivation; you can learn from them by listening to their stories. A great source of support can be found here on QuitNet, in the forums, clubs and chat. It's also important that you support yourself by recognizing your own quitting progress and the lifestyle changes you made to get to this point. Celebrate your quit milestones and reward yourself by buying something enjoyable with the money you have saved not smoking. Gathering support from others and acknowledging your quit success keeps you motivated and moving forward.
Keep Going and KTQ!
Quit With Us!
Quitting smoking is difficult, especially in the first few days. Physical and psychological withdrawals hit hard at this time and cravings and urges to smoke are strong. When a craving to smoke occurs, action needs to be taken. The choices are endless, but here are three of the best tried and true crave busters.
Drinking water is a great crave buster. Hand-to-mouth is a habit that's hard to break and water is a good choice for an oral substitute. Not only does water give you something to do with your hands, it’s also filling, reduces your appetite and has zero calories. Water is not a beverage that is usually associated with smoking, so it will unlikely trigger the same response as a cup of coffee or a beer. Staying well-hydrated is important in keeping your body healthy. Water removes the toxins from your body and helps with the healing process after quitting smoking. Reaching for that glass of water to quell a craving will help prevent constipation, which at times accompanies quitting smoking. If you don’t like the taste of water, try jazzing it up with a slice of lemon, lime, fresh fruit. When a craving to smoke hits, drink up and enjoy the benefits water offers.
Cravings to smoke often pop up when feeling stressed. Life stressors run the gamut, from issues with family, finance and health to the daily annoyances of traffic jams and waiting in grocery store lines. In the past, smoking may have been how you handled the stress in your life. Deep breathing is one of the best ways to manage cravings to smoke and stress. Now you can take a deep breath without inhaling the poisons in cigarette smoke. As you deep breathe, visualize yourself in a peaceful, soothing place where you can totally relax, escaping for a few moments. Repeating a personal slogan to yourself ‘Smoking is not an option’ while taking the deep breaths will reaffirm your decision to quit.
Take some time to practice deep breathing exercises. Begin deep breathing from the diaphragm, rather than the chest, by getting comfortable lying on the bed, floor or reclining in a chair. Begin by placing a hand on your stomach and breathing in slowly, through the nose while mentally counting to five. When you are inhaling picture the air going down into your stomach until it’s totally inhaled (you should feel your stomach rise up where your hand is placed). Now slowly exhale through your mouth for the count of five and picture the air emptying out of your stomach until it’s totally expelled (you should feel your hand on your stomach go down). Repeat this ten times during practice and you should feel stress and anxiety symptoms decrease. Taking a deep breath to get you through a craving will get you to the other side more relaxed.
Getting physical and moving helps distract from the cravings to smoke and reduces the intensity of the cravings. Quick and easy exercises that you can do in spurts when a craving appears work well. Knee bends, lunges, going up and down the stairs, or sitting in a chair alternately relaxing and tensing your muscles are exercise that can be done at home or work when time and space is limited. Even just getting up and walking around for a few minutes will help. Choose an activity you will enjoy, whether it be yoga, dancing, biking or swimming -- any activity that has you moving will do. Both high and low impact exercises increase your endorphin levels, which makes you feel good, more alert and energized. Physical activity helps reduce stress and tension. Not only does exercise help you deal with the physical and psychological cravings of nicotine addiction, but it’s also a major player in managing the weight gain associated with quitting smoking. Consult your doctor before starting an exercise program if you have a sedentary lifestyle or any medical problems. Daily exercise will improve your mood, lung function and stamina. Using exercise to handle your cravings to smoke will keep you fit and healthy.
Keep Going and KTQ!
Quit with us!
Last week we talked about the many benefits of drinking water. This week, we will look at how certain food choices may help you KTQ by reducing cravings.
Smokers usually smoke the minute they feel anything. That can make it difficult for the newly quit to even know what they are craving! It takes practice to identify thirst, hunger, fatigue or boredom. Chances are a tall, cool glass of water and the right snack can have a quitter feeling back on track in no time. Selecting foods that may help kill craves can also help prevent overeating and weight gain. Eating small amounts throughout the day can manage blood sugar levels, reduce cravings, increase energy, kick up metabolic rate and stabilize moods. Sounds like a good plan, doesn't it? Here are some great food choices:
• Fruit For sugar cravings, reach for fresh fruit. Eating fresh fruit is a good way to increase your fiber and water intake, and to fill up without filling out. Most fruits are alkalizing, which may help reduce nicotine cravings in the beginning of your quit. Blueberries, apples, cherries, watermelon, grapes, plums, and oranges are a few of the many fresh fruit options.
• Vegetables For hand-to-mouth snacking options, try fresh, sliced vegetables. Vegetables are high in vitamins, antioxidants, and fiber, and are low in calories. You can eat enough to get full without affecting your waistline. Most vegetables are alkalizing, which may help reduce nicotine cravings in the beginning of your quit. Try sliced bell peppers, zucchini, cucumber, celery and carrots. Or, mix up a salad with lettuce or spinach greens.
• Mint To reduce sugar or nicotine cravings, try strong mint flavors. Peppermint, spearmint, and menthol-flavored cough drops, gum, sugar free hard candies and breath mints may help kill a crave.
• Sour/Tart To reduce sugar or nicotine cravings, you can also try sour or tart flavors such as lemon, lime, lemon drops, dill pickles or stuffed olives.
• Spicy Try spicy foods like hot salsa, Tabasco sauce, red or green chilies, and jalapenos to kill cravings. A generous sprinkling of black pepper may help take the edge off of cravings, as well.
• Warm Eating a warm meal is often more filling than a cold one. Oatmeal is a good choice. Add some cinnamon, applesauce or raisins to increase fiber and crave fighting properties.
• Hot Sipping hot tea is time consuming, and hot liquid may help satisfy cravings. Choose licorice, peppermint, lemon, cinnamon or other such flavored teas to help kill the crave. Green tea is high in antioxidants, and detox teas may offer added support for the newly quit.
• Crunchy The hand to mouth habit associated with smoking is hard to break. Eating crunchy foods like apples, almonds, seeds and raw vegetables can help to satisfy this trigger.
• Fat Foods that are high in healthy fats help you feel full longer and experience cravings less. Olive oil, coconut oil, nuts and avocados are some examples of healthy fats.
• Fiber Healthy foods that are high in fiber help you feel full longer and can counteract some of the constipation associated with quitting. Oatmeal, raisins, vegetables and legumes are some examples of high fiber foods.
To help yourself make good food choices, stock up ahead of time. Arrange your cabinets so the best food choices are front and center. Better yet, make a 'Quit Shelf' with all your go-to crave-killing foods and tape up a few motivational cards with images, mantras, or inspiring statements on them. You can even add your quit stats to your cards weekly. :) With preparation and commitment, you can make this quit your healthiest quit, your best quit - and your last quit!
Keep up the good work, keep going, and KTQ!
Vikki Q CTTS-M
Master Certified Tobacco Treatment Specialist
Quit with us!
Not enough can be said about the wonderful properties of water! Drinking water is healthy for your entire system, and helps you keep the quit! The human body is up to 70% water, and yet many people do not drink enough of it throughout the day. The American lifestyle itself can be dehydrating given our frequent consumption of caffeine, alcohol, cigarettes, sodas and high sodium meals. Mild dehydration can cause water retention, bloat, constipation and other symptoms including:
• Dry skin
• Lack of energy
• Dry mouth
Are you drinking enough water? Moderate to severe dehydration can be dangerous; even fatal. Drinking enough water can help your body in many ways. The ‘8 glasses per day’ conventional wisdom is not carved in stone (or substantiated by research) so how much water you need to drink per day varies. The more you sweat or exercise, the more water you need to replace. If you consume dehydrating foods and beverages, you will need to drink more. Fruits, vegetables, tea, soup and other diet choices contain water, so you can allow for some of the water content in your diet to count towards your overall daily water intake. Try aiming for 6 glasses a day to help get your water drinking habit moving forward. This can easily be accomplished by substituting a glass of water for every soda, sugar laden juice or junk food snack you would normally reach for. Water actually makes you want to drink more, so after a few days of drinking 6 glasses per day, you will actually feel thirsty. It is that easy!
Here are a few of the many benefits of drinking enough water per day:
• Helps you KTQ! Water is great for ‘hand to mouth’ triggers, reduces physical cravings, distracts from smoking urges and takes up empty time previous spent smoking.
• Helps clear toxins. Your kidneys use water to help break down, process and clear toxins from your system.
• Aids your digestive system. Your intestines use water to keep things moving smoothly! If you don’t drink enough water, your colon pulls water to maintain hydration and constipation is a likely result.
• Helps your blood and bones. Water is used by your body to make healthy new bone and muscle cells.
• Prevents puffiness. Water has a diuretic affect in your body. Inother words, drinking lots of water will increase the excretion of water from your body. Your body holds water to preserve it. If you drink enough water, you will not retain water (unless you have a medical condition).
• Helps your metabolism. Water contributes to weight loss by stimulating your metabolism, killing hunger pangs and filling you up.
• Helps your comfort level. Water is involved in balancing your body temperature.
• Saves your joints. Water lubricates your joints and may reduce pain.
• Gives your face a healthy glow. Water improves your skin through internal hydration.
• Saves You. Water may help prevent a heart attack! Drinking a glass of water before bed or a hot bath/shower may reduce your chance of a heart attack.
• Saves money. Water is cheaper than other beverages (or free).
• Improves your smile. Water has a slight alkalizing affect which helps reduce acidity and is good for your teeth and overall mouth health.
Drinking enough water is very good for all of you! You can add lemon, lime or a splash of juice to add flavor. Try ice, a straw and your favorite glass to make drinking water a pleasant part of your day. Next week we will talk about ways to kill your cravings with certain foods.
Drink up, and KTQ!
Vikki Q CTTS-M Master Certified Tobacco Treatment Specialist
Visit QuitNet for inspiration and support!
It's taken a lot of hard work, with possibly some challenges to get to this tobacco-free place. This is where you want to remain. Being a recent quitter increases the risk of relapse. Quitting smoking can be physically uncomfortable and mentally exhausting. Consider using a quit medication if you have a difficult time during the first couple of weeks maintaining a quit. Connecting with a support network, reaching out to a quit-buddy, or talking to a smoking cessation counselor is helpful in keeping you focused and on track.
Staying quit and preventing a relapse requires a plan to maintain your new healthy lifestyle. Recognize behavior that could get you in trouble and plan ahead with coping skills, strategies for distraction, and emotional support. You will need to find alternatives to the temptations to smoke; learn from your quitting history where your stumbling triggers lie and seriously commit to doing whatever it takes to not smoke.
Pay attention to signs of a potential relapse. Have you noticed your mind wandering down memory lane? Perhaps thinking of smoking a bit more than usual? Watch out if you find yourself rationalizing that you can smoke just one or feeling over confident and falsely believing you are solid in your quit and can take a few puffs. Slips and relapses all start with one puff so avoid the risk. Ask yourself why you are questioning or contemplating going down this road. Practice countering your smoking rationalizations with truthful statements that support quitting smoking. Respond to ‘I feel healthy.’ and ‘Smoking doesn’t affect me because I don’t inhale.’ by telling yourself ‘Smoking affects every organ and system in my body, including my mouth, teeth and tongue’ ‘Quitting smoking now will reduce my chances of a smoking related illness.’ The only sure way to stay quit is by adhering to the “Not One Puff Ever” maxim. Continue to stay focused on your quit and reward yourself for all your good efforts.
Weight gain associated with quitting smoking is often another reason given for returning to smoking. Try not to become overwhelmed with taking on too many life changes at once. Keep the priority on your quit, knowing that the weight can be dealt with by eating healthy food choices, smaller portions and getting some physical movement daily. A little weight gain is far less harmful to you than continued smoking.
Be prepared to anticipate and identify high risk situations. Being out socially where smoking is prevalent, drinking alcohol or being in a heated argument are all situations that could trigger a relapse. Risky occasions happen when you least expect, during fun times at family gatherings, visiting old friends, even when you’re bored with nothing to do. Protect your quit by rehearsing mentally how you will cope with these varying situations. See yourself saying no to the cigarette offered to you by a friend at a party, or whatever scene may play out in the future and responding with the alternative coping strategy you’ve decided to use instead of smoking. Get suggestions for good trigger strategies from the coaches or members at QuitNet.
Balancing a healthy lifestyle is essential in maintaining a quit. Find new ways to manage the stress in your life; get some physical exercise, meditate, keep a journal and take care of yourself doing things you enjoy. Planning ahead for potential triggers will help you avoid the snare of relapsing.
Keep coming back, and KTQ!
What happened? You were doing so well, pleased with the way your quit was going and then the next thing you know you’ve slipped. A relapse back to smoking is in the making. Now you’re feeling guilty, self critical and down right depressed; saying “It’s not a good time”, “I’m not ready yet”, “I’ve already smoked, so another one won’t make a difference.” Sound familiar? Slips and relapses are common in the quitting process. In fact, most smokers attempt quitting many times before being successful. Quitting smoking is a learning process and rarely a one-shot done deal. So, how do you recover and get back on track?
When a slip up occurs (slip = a puff or a couple of cigarettes) the best response is to stop smoking right away. Toss any cigarettes you may have on hand to remove any temptations to light up. A slip doesn’t mean you are a failure, so don’t use it as an excuse to pick up another cigarette! Try to figure out what made you slip up so you can handle it differently next time. Re-commit to quitting by thinking about all the reasons you quit in the first place. Have your reasons matter and motivate you enough to make quitting smoking the number one priority in your life right now. Focus on all the health benefits you enjoy now and in the future by not smoking. You’ll need to keep the big picture in mind. Gather support from your family, friends and the QuitNet community. View your slip as a loss in footing that can easily be regained by immediately picking yourself up and refocusing on your quit.
A relapse (relapse = go back to your "old ways" of smoking) is a wake up call that you are losing control of your quit. It’s time to limit the damage, get rid of the smokes, reassess your quit plan and get back in the game. View your relapse as a teaching tool in quitting successfully. What triggering event or situation made you reach for the cigarette? What quitting strategy could you have used instead? Are you complying with quit treatment recommendations? Have the motivating reasons you wanted to stop smoking changed? Did you reach out for support? Take the time to figure out what went wrong so you can fix it and move forward. Don’t allow self-pity or self-blame to enter the picture. Commend yourself for trying to quit! Every attempt to quit moves you closer to your success.
Keep coming back, and KTQ,
Next week: Preventing A Relapse
Welcome to this week's installment of QMember Stories, featuring JudM! Enjoy her story, in her own words:
I grew up in a smoking home. My parents smoked everywhere all the time. My mother smoked unfiltered Kools and Dad smoked Lucky Strikes.
I hated being around the smoke as a kid, but started smoking while at school in England in 1970, at the age of 20. How dumb is that? I really had to work at teaching myself how to smoke. I learned way too well.
I quit smoking several times, for a few months each time. One quit lasted almost 2 years. The 2 year quit began when I became pregnant with twins; I didn't smoke through the pregnancy and stayed smoke-free up until the twins were almost a year old.
All the time the boys were growing up, they and my husband wanted me to quit smoking, and repeatedly urged me to do so. I did have several short-lived quits over the years from 1981 to 2005 (when I first joined the Q). You're welcome to read my journal at QuitNet.com under my username, JudM. Many of my quit-attempts are journaled there.
My last quit date, the one I count from now, was November 21, 2009. I quit cold turkey, but believe that any way that you can quit is the right way for you. I did have one slip at 9 months into my quit, and almost relapsed back to being a full-time smoker. Thanks to several wonderful people here at the Q, a possible total loss of a quit was kept to just a slip. I actually realized during that slip that the only thing that could make me smoke was me. Sure, I could blame stress, or something a negative person said, but it was still my choice to smoke. In truth, once I made this quit mine -- quitting for me -- it became a lot easier.
Even so, it has been difficult to learn how to live without cigarettes. I have had many tears during my quit. I still seem to cry at the drop of a hat sometimes. What has helped me to get thru craves and stress is learning deep breathing techniques. The Expert QChats provide great help, too. And I enjoy the general chatrooms and all the fantastic people and information here on QuitNet.
What I like most about being quit is not smelling like an ashtray, and saving all those $$$ I used to spend on tobacco. By the fall of 2012, I'd saved enough money to buy a 2011 Dodge Caravan! I say thank you to the Q, and to all the great people here, for that.
You can find me at QuitNet by my user name, JudM. I'm in the chatroom a lot, and people there call Jud-Mud, because Jud is what I go by in 3-D Land (Jud being a nickname for Judith). I tell everyone it's pronounced 'mud', only with a J.
May you all find and have that forever quit you are looking for.
Welcome to this week's installment of QMember Stories, featuring Froglady - who just celebrated a 14 year quit she started at the Q in 1999!
"I smoked at least two packs plus a day for more than 42 years. I tried to quit smoking many, many, many times. But once I joined QuitNet I was successful the very first time, and knew that I had found my forever quit!
"The worst part about my smoking was that 99% of my friends and relatives did not smoke; how they tolerated me I will never know. But, the main reason (other than #1, health concerns) I quit is that I had just bought a brand new silver convertible sports car (little old lady trying to hold on to her youth!) and I vowed that I would never stink it up with foul smoke!
"When I decided to stop smoking I went online looking for a support group, and on July 1, 1999 I found QuitNet. I had never belonged to an online group before so my first stop was the chat room. I was actually still smoking at that time and I was amazed at the warm welcome I received. From that moment on I knew that I had found a new addiction to replace my smoking .... QuitNet. With the help and support of my new found friends, I set a quit date of July 26, 1999, and it has now been 14 over years for me without a single puff!
"I quit using Wellbutrin and the nicotine patch. I had never tried NRTs before and I think that is what made the difference. Some people are against NRTs, but I say do whatever works for you.
"Today, I have freedom, freedom, freedom from being tied to the end of a cigarette! But, the MOST significant change in my life was being invited to visit my brother and sister in law in San Francisco. Because I live in Miami , we didn't get to see each other very often, and while it was never discussed, I knew that I was not invited to visit because I was a smoker. When I quit, I got my first invitation in more than 30 years, became a frequent visitor, and had some wonderful times that I would not have had experienced otherwise if I were still smoking.
"Unfortunately, my brother, who was 7 years my junior and not a smoker, died very suddenly of a heart attack in November, 2010. I never expected that I would outlive him. This is another reason why I am so grateful to QuitNet -- for making it possible to spend so much more special time with him that I otherwise would have missed if I had continued to smoke. My trip to the West Coast for the funeral was surreal and I was in a complete daze, but it wasn't until I arrived home that I realized I had not thought once about having a cigarette. At that point, I knew that I would never go back to smoking again NO MATTER WHAT, and that I was done with cigarettes forever.
"Without a doubt, the most interesting and memorable experiences I have had on the Q was the chance to attend two QuitNet 3D Meets - one in Chicago in 2007 and the other in Seattle in 2008. I met over 100 Q members in person! Real people, and most of them just as nice and caring in person as they were online! I can also remember my worst experience as a smoker -- when I had just started a new job and one of the benefits was a company car......that I promptly set on fire when I threw a cigarette out of the window and it blew back in and landed in the back seat. And, no, I wasn't fired! (pun intended)
"I suggest you use the tools offered to you. For me, the chat room was a place where I literally lived for the first few months of my quit. By using the Forums and reading, reading, reading, I gained invaluable information from people who had already been through the quitting process and applied their advice and experience to my own quit.
"My most valuable piece of advice to others trying to quit smoking? I would say never give up! Anyone can quit if they sincerely want to, and if they commit themselves 100% to reaching that goal. 'There is no can't, only won't.'"
Keep coming back, and KTQ,
Sheila, the Frog Princess (j/k!).
This week, let’s take the new coping tools you identified from last week’s blog and apply them to your quit process. What did you come up with in response to the questions? Here they are again, with a few answers listed by other quitters:
- How will you relax? (take a bath, write in my journal, have a cup of tea, play with my children)
- How will you reward and celebrate? (visit with friends, go shopping, go out to eat, go to a movie, save up for a special purchase)
- How will you process feelings of anger? (talk it out, relax, let it go, handle things better next time)
- How will you deal with anxiety? (keep things in perspective, relax, let go, take a walk, take a both, read a book)
- How will you cope with stress? (deep breathing, repeat my mantra, relax, reward, exercise, talk about it, let it go)
- How will you overcome sadness, loneliness or depression? (reach out, exercise, write in journal, call a friend, spend time with my dog)
- Who will comfort you and help you get you through a bad day? (friends, family, QBuddy, coworker, husband, wife)
Once you have your own list of coping tools, it is time to identify your biggest trigger challenges. When are you most likely to struggle with your quit? Are mornings hardest? How about driving, at work, weekends or when company comes by? Knowing when you are most likely to be tested allows you to come up with a plan of action for that specific situation. Take charge of your triggers! For example, make driving less stressful by leaving earlier. Close your door at work and refuse interruptions during a project. Have an enjoyable activity planned for a weekend reward. Have an area designated outside for smoking visitors and so forth. Plan ahead as much as you can. Use your list of emotional coping tools before you get stressed, angry, sad, overwhelmed or tempted!
By managing your trigger situations and emotions, you will feel centered during day to day experiences. This ensures you can keep your quit going strong. When you cope effectively, you feel more in control of your environment and relapse is less likely to occur. This is all part of a successful quit. By actively meeting your emotional needs, you will do away with thoughts of smoking and feel less stress, anger or frustration. The more you practice your new behaviors, the easier it will be to work through old smoking triggers.
When you find yourself in a tough trigger moment; Stop. Just stop everything and acknowledge what you are feeling. Next, identify what triggered your feelings. You are quit, you wish to remain quit and smoking is not an option. Breathe in deeply, pause and exhale slowly. Repeat a mantra if you like, and relax a bit so you can move forward. Now review your options!
Once you know what you are feeling (EX: stress) and know what triggered it (EX: fighting kids) then you can use your list of coping tools for stress plus your comfort sources for bad days plus your coping tools for anxiety and relaxation. Now you feel less stressed, the urge to smoke has passed and you can move forward with a family discussion.
As you work your way through your quit process, you'll learn some things about yourself along the way. Enjoy the journey as your nonsmoking life unfolds!
Keep going and KTQ,
Vikki Q CTTS-M
Master Certified Tobacco Treatment Specialist