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Identify risky situations…
… to be able to react better! Some situations can, even at this point in your quitting process, provoke the desire to have a cigarette and start smoking again. The best way to chase away that grey cloud is to recognize risky situations, and then determine which strategies work best to keep you strong.
By answering the following questions, you'll better recognize the moments or situations that put you most at risk of relapsing. Then, you can plan your strategies for coming out the winner! If you keep a journal, write your “anti-relapse plan” in it.
- What situations do you feel a cigarette would help you get through more easily?
- What feelings or emotions most bring out your desire to smoke: stress, sadness, boredom, joy…?
- What is the most effective way for you to think about something else – for each situation or each emotion?
Need inspiration? Can't find answers? Continue reading the next section!
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Keep your guard up!
To help you recognize where you may lack confidence in your ability to resist cigarettes, here are several possible risky situations.
Oh, the friends who smoke…
Rule number 1: When offered a cigarette, say “No.”
Rule number 2: Say “No.”
Rule number 3: Continue to say “No”!!!
Always have your answer in mind, like, “No thanks. I've freed myself from cigarettes,” or maybe “No thanks. I feel so good since quitting smoking.”
When smoke's coming out of your ears…
In situations of stress or conflict, you need to know how to react other than by lighting up a cigarette. Use a simple relaxation technique to help you in the moment. It can be as easy as breathing deeply or taking abdominal breaths. Also, regularly doing a physical activity you enjoy can help you get your head in the right place.
Grey, everything's grey…
Got the blues? Experiencing a period of depression? Feeling a little lost? These moments can come and go, but they do come. And when they do, don't hesitate to plan your days, phone friends, organize social outings, go shopping or to the movies. If the feelings of grey persist, speak to a professional (doctor, psychologist) right away. It can really help!
It's good for my digestion…
After a coffee or a meal, a cigarette is sometimes a natural follow-up for a smoker. Try to break this habit by changing your coffee to an herbal tea, or going for a walk after meals.
When alcohol and cigarettes go together…
To not give in to the temptation to smoke while drinking alcohol, simply avoid drinking altogether, or limit your consumption. You could even change the kind of drink you normally have (like replacing beer with wine). If the temptation persists, walk away from the situation for a moment by getting some air or taking a walk.
Quick, a cigarette…
If you're craving a cigarette, think of something else for a few minutes. To do this, get creative! Go get a glass of water, chew some sugar-free gum, brush your teeth, peel an orange, attack a Sudoku puzzle or play part of a video game… If the craving is more tenacious, get moving! Take the stairs 2 by 2, going up and down, or get out for walk.
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