Becoming Tobacco Free is a Process

[Dr_Hurt]

Stopping tobacco completely is not something that usually happens as a single event. Becoming tobacco free is a “process” rather than something that happens all at one time. Making the decision to stop, learning the skills to stop, and applying all the tools to remain tobacco-free are all parts of that process.

Deciding to stop is the first step. People might be ambivalent about stopping for many reasons; for example they fear they will miss smoking, or they will not be able to relax without tobacco, or they might not feel capable of stopping. But they also have reasons to be free from tobacco such as health, family, hygiene, etc... It can help to be clear about your personal reasons for stopping and the reasons you find it difficult to make that decision to stop.

People who quit smoking frequently talk about how they had to re-learn and re-do some of their daily activities. It is a process of trying various coping skills and being aware of all the feelings that come with the new tobacco-free lifestyle. Sometimes people slip or relapse and return to their tobacco even when they have learned some good coping skills.

Slipping or taking steps backwards can be part of the process of eventually becoming tobacco free. Each time a person tries to quit the chances of stopping increase. Usually a person can identify some positive aspects of a previous quit attempt. Oftentimes people can learn some great lessons from their “slips”. These lessons can lead to a successful quit attempt next time.

Most people have several quit attempts before they finally are able to stop for good. It’s important to remember that having patience and a positive attitude are key factors in this process. And, when you decide to stop, use all the tools you have to make it happen and stick with it. Remember to go to the BecomeAnEX.org Web site where you can start a plan to re-learn life without cigarettes.

Dr. Richard D. Hurt is an internationally recognized expert on tobacco dependence. A native of Murray, Kentucky, he joined Mayo Clinic in 1976 and is now a Professor of Medicine at its College of Medicine. In 1988, he founded the Mayo Clinic Nicotine Dependence Center and since then its staff has treated over 33,000 patients for tobacco dependence. Send your questions directly to Dr. Hurt at AskTheExpert@becomeanex.org

[phoenix2]

Thank you for this post, Dr. Hurt. Unlike George, I feel that knowing that "all hope is not lost" because of a slip or relapse, is realistic and very encouraging. It's very, very important to some of us, to know that if we fail to completely quit smoking THIS TIME - that doesn't make us "failed humans" or inherently flawed or doomed to smoke forever.

It is so easy to feel and think "hopelessness" about ourselves; to beat ourselves up... and the reminder that "if at first you don't succeed - try, try again" WORKS is most timely for me.

Thank you.

[Dr_Hurt]

We certainly do not want anyone to give up hope, but we do recognize that some people will "slip." You're right, it is a very slippery slope once someone picks up that first cigarette after a quit attempt. Using self-talk such as, "smoking is not an option," can be very useful. At the same time, we don't want people to be so discouraged if they do slip, that they give up completely.

[kathy10]

As i have learned in various recovery programs, Relapse IS part of recovery, so if you do relapse please don't beat your self up over it.

[lynn5]

I understand what Dr. Hurt is saying. I've had small relapses. My first quit I just finally gave in and started to smoke again. This time when I relapse I know that I didn't HAVE to have a cigarette. I only wanted to because it was there and so was the opportunity. I certainly wouldn't want my husband or son to find out because they would think it was the end of my quit. It isn't!!! I honestly felt no different after I smoked a cigarette. Only a little ashamed that I smoked and didn't even need to. That helped me to re-commit to not giving in to opportunities to smoke just because they are there. I am learning more from these short relapses, but realize I still have a problem because the relapses are still there. I am hoping that right decision making will make me a quitter once and for all. Sorry so lengthy!