Protecting Yourself from Relapse

Cravings will come. It’s a fact. But, you can be prepared and plan how you will deal with those cravings before you feel the urge to reach for a cigarette.

The first thing to remember is to not give up. You have worked hard to quit smoking and today is just another day in the journey, even if today is a little harder than others. Here are some quick tips on preparing to deal with cravings:

Call or text someone you trust. It’s a good idea to develop a call list before the cravings come. That way you know who to call, without really thinking about it.
Remember your “why”. Keep focused on the reason you quit in the first place. You might even make a list of the good things that have come already from quitting. On the list, include the total of your savings so far. Even one week of not buying cigarettes can save you quite a bit of money.
Stay busy in the moment. It doesn’t mean don’t rest, but when you feel those cravings come on go for a walk or start chewing a piece of gum.
Go where smoking isn’t allowed. Most public places are smoke free zones, so go to the store or, if they’re open, go see a movie.
Look back at your quit plan. You planned for this remember? You know there are tools and a support team you can lean on. You aren’t being needy, you’re fulfilling the plan you built.
Keep trying different things. Remember you’re not failing because you have the craving. Focus on this moment and do what you need to, to keep from picking up a cigarette.

For more detailed information from the CDC on preparing for cravings:

Know That You Are Not Alone

Others have already gone before you and have been exactly where you are right now. Here are a few stories to inspire you to keep the promise you’ve made to yourself:

“I’m celebrating my first anniversary since quitting. When I called the quitline, I was already using a combination of nicotine replacement therapies but needed more support….I believe the quitline saved my life. Now I have so much more confidence in all areas of my life.”

“I thought long and hard about why I smoked. Frankly, for years I felt it was the only thing I gave myself. I didn’t use drugs or drink alcohol. But after cancer took both of my parents’ lives, I had to look in the mirror and examine my own situation. I realized that I didn’t want to die from smoking….Five months smoke-free, I’m just grateful each day. I was under more stress as a smoker. The constant pull of the addiction and the control cigarettes had over my mind was paralyzing. I feel so much better as a non-smoker. I still battle the urge to smoke but it’s just a mental thing now.”

“When I called the quitline a couple of months ago to break my two-pack-a-day habit, I felt really frustrated. I’d tried all the nicotine replacement therapies and different quit smoking medications with no success. To put it bluntly, nothing worked…A month later, I’m off cigarettes and I don’t miss them. I’d been a slave to those cancer sticks way too long. What a waste of time. I love breathing without hacking and coughing…My next goal is to support my daughters in quitting smoking!”

*Being able to spend more time with my grandchildren motivated me to quit. I was never able to quit for very long, so I called the quitline to try something different. I didn’t realize this first phone call would put me right on the path to success! I found wonderful support from the quitline.* *With the guidance of my coaches, I decided to use positive thinking, prayer, exercise, and routine changes to address smoking triggers. For about two months, I focused on the benefits of quitting. My strategies worked, together with the patches I got through the quitline. Now I’m confident I’ll remain a non-smoker forever. My grandchildren are happy too!*

*I quit smoking almost one year ago. I called the quitline to get started and then used the website every single day during my quit process. Daily web sessions along with nicotine patches helped me quit.* *Now I feel and breathe better, and I’m thankful to have my health back. I enjoy having more money to spare, and I don’t cough anymore. I no longer expose my family to secondhand smoke and feel confident I will be around for my family. I hope to live for many years because of the help I got.*

*I’m living, breathing testimony that this smoking cessation program works! How did I quit for good? After attempting to quit a million times, I called the quitline and utilized their services. Through the coaching process, I learned how to dismantle the smoking mentality and to respond differently when triggered. I started seeing the harmful justifications and lies I told myself that kept me using, time and time again. One of the biggest lies I told myself was that ‘I can just have one.’* *The coaches also helped me to discover that a slip is just a slip. It did not have to be a proof of failure and an excuse to give up and buy more cigarettes, going back to the addiction with my head held low. Having a slip did not mean that I had to stop making attempts in fear of failing. The quitline gave me hope.* *The coaches’ support helped me to build momentum to fight this addiction, walk through the unpleasant withdrawals without picking up, and obtain the freedom to live the healthy lifestyle I live today. It’s been over 4 years!*

Quit Now KY is a program setup to give Kentuckians the support they need to make the decision to quit smoking today and every day after. Even if you’re not sure you’re ready to quit, that doesn’t matter. Still call. Across the state, others are trying to make the same decision. Join them and call today to get your support coach: 1-800-QUIT-NOW or enroll here.