Non Smoking Is Habit Forming

Relapse: If You Do Smoke Again

• Recognize that you have had a slip. A slip means that you have had a small setback and smoked a cigarette or two. But your first cigarette did not make you a smoker to start with, and a small setback does not 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 is 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 how you will 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 do not 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 may also prescribe nicotine gum or a nicotine patch 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 are glad you quit, and post these reasons where you will be sure to see them.
  
  
• Make up 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 have saved.