ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Tobacco Free For Life

Updated on March 24, 2010

Becoming tobacco-free is a huge achievement. Nicotine is a highly addictive substance that is widely available.

Free Yourself From Tobacco. Tobacco freedom.


During the first few weeks and months, it can be really easy to slip up and have a quick smoke or to think that just one won't do any harm. Unfortunately, it's easy for "just one" to be the start of a downward spiral back to tobacco addiction.


So what can you do?

1. Don't beat yourself up about it.
If you have had a slip up, don't think that you have failed or should give up. Instead, try to put it behind you and think about the situation that caused it to happen.

How were you feeling at the time? Were you feeling under pressure? Were you with other smokers? Were there other factors that played a role, such as alcohol? How did it feel when you had a smoke? Do you wish you hadn't done it, or were you not bothered? Identifying why it happened and how you feel about it can prevent it happening again.

2. Make a plan.
Once you have identified the risk situation that caused you to slip, you need to make a plan for changing your response to that situation.

For example, if you had a cigarette when you were offered it by a friend, you need to practice declining the offer. Think back to the reasons why you decided to quit tobacco to help set your resolve. Now work out what you will say to someone next time they offer you tobacco. Imagine the situation in your head. Replay your friend offering you tobacco and visualize yourself declining. Practice this scenario in your head until you are confident you know what to say the next time this happens.

Similarly, if it happened when you were feeling under pressure, you need to think about alternative stress management strategies. Nicotine won't help you cope with stress as it puts extra strain on your body. But it can be difficult to break this pattern of smoking a cigarette to get through a stressful situation. Practice taking a five minute walk around the block or trying breathing exercises instead of reaching for your old crutch nicotine.

3. Remind yourself why you want to quit.
It sounds obvious, but you need to have those reasons at the forefront of your mind. Whether your reasons are physical, financial, or social you need to remind yourself why it is important for you to stick with it.

4. Get rid of any cigarettes or tobacco you still have.
Removing temptation will make it less likely that you will have a cigarette on a whim.

5. Talk to your buddy, a friend, or call one of the quit tobacco helplines.
Tell them how it happened and how you felt, and ask them for support. Arrange to call them if you feel the need for a cigarette again.

6. Get out of the situation.
If you find yourself in a place where you are tempted, try to remove yourself from the situation. Change rooms, go outside - get out of the situation that made you want to smoke.

To successfully become tobacco-free you need a variety of coping strategies to help you survive the situations where you want to smoke or chew tobacco. Most relapses happen because people haven't prepared well enough or thought about their smoking triggers sufficiently before attempting to quit. It is very difficult to have "just one". Be careful not to let yourself be lulled in to a false sense of security that you are in control of your tobacco habit to the extent where you can have just one. Make sure you are prepared!

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)