Part 5: Strengthening Your Defense

Start to plan your response to slip-ups even before you have fully quit. Slip-ups are very common, especially in the first few weeks of trying to be tobacco/nicotine free. A slip-up is also called a ‘lapse’. The better you manage a lapse, the easier it will be to avoid full relapse. Relapse refers to going back to a regular habit of using tobacco/nicotine products.

No one is perfect. Try not to view the slip-up as a failure of willpower or strength. Remember, you are so strong.

Become hyper-aware of what just happened. It is important to understand the triggers related to a slip-up.

•  Where are you? Is this place still a trigger for you? If possible, try to avoid this area for now. Or, make sure you have substitutes handy, like NRT gum or cinnamon candies.

•  Who are you with? How can this person support you in the future?

•  How are you feeling? Learn to separate your emotional response from situations and feelings. Smoking/chewing won’t change anything about the situation.

What do you need to work on so that you can respond differently next time? Review the urge tamers, call your support person, or give your mind a quiet moment to really answer the question.

How do you want this situation to go next time? Imagine responding differently to the trigger. Use the creative imagination exercise. See yourself doing what you want to do.