Not smoking is habit-forming

Good for you! You've made a commitment not to smoke, and by using this booklet, you know what to do if you're tempted to forget that commitment. It's difficult to stay a nonsmoker once you've had a cigarette, so do everything possible to avoid it.

If you follow the advice in this booklet and use at least one coping skill whenever you have an urge to smoke, you will have quit for keeps!

Relapse: If you do smoke again

If you do smoke again - and many successful ex-smokers relapse at least once before they quit for good - here's what to do:

• Recognize that you've had a slip. A slip means you've had a SMALL setback and smoked a cigarette or two. But your first cigarette or two didn't make you a smoker to start with, and a small setback doesn't make you a smoker again.

• Don't be too hard on yourself. One slip doesn't mean you're a failure or that you can't be a nonsmoker, but it's important to get yourself back on the nonsmoking track IMMEDIATELY.

• Identify the trigger: Exactly what was it that prompted you to smoke? Be aware of the trigger and decide NOW about how you'll cope with it when it comes up again.

• Know and use the coping skills described above. People who know at least one coping skill are more likely to remain nonsmokers than those who don't know any.

• Sign a contract with yourself to remain a nonsmoker.

• If you think you need professional help, see your doctor. He or she can provide extra motivation for you to stop smoking. Your doctor also may prescribe nicotine gum as an alternative source of nicotine while you break the habit of smoking.

MARKING PROGRESS...

• Each month, on the anniversary of your quit date, plan a special celebration.

• Periodically, write down new reasons you're glad you quit, and post these reasons where you'll be sure to see them.

• Make a calendar for the first 90 days. Cross off each day and indicate the money you saved by not smoking.

• Set other, intermediate target dates, and do something special with the money you've saved.
   

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