| According to a Statistics Canada report entitled A | | | | People who convince themselves that they will quit |
| step Forward, a step back: Smoking cessation & | | | | again some time in the future may find they are still |
| relapse by Margot Shields " Relapsing was strongly | | | | smoking a decade later. |
| associated with the length of time an individual had quit. | | | | Relapse Prevention |
| Approximately 1 in 5 men and women who had quit | | | | When it comes to quitting smoking and relapse |
| smoking for two years or less had started again. By | | | | prevention an ounce of prevention is worth a pound of |
| contrast, approximately 5% of former daily smokers | | | | cure. To protect yourself against relapse: |
| who had quit for three to five years had started | | | | Expect the Unexpected |
| smoking, and among those who had quit for more than | | | | Mentally preparing yourself for unexpected or unusual |
| five years, the figure was 1%". Conclusion, the longer | | | | events and situations can prevent you from relapsing. |
| you stay quit the less chance you have of starting | | | | Weddings, family and school reunions, buck and does |
| again. Understanding relapse prevention and recovery | | | | are events that don't occur everyday and are events |
| may help you to avoid relapsing or it may help you to | | | | that increase vulnerability. If you are planning to |
| recover quickly. | | | | attend one of these events just think ahead or back |
| Instantaneous Relapse | | | | to what normally happens. At some point smokers will |
| Instantaneous relapse occurs when you start smoking | | | | go out for a smoke and you need to have your |
| because something unexpected occurs. The | | | | personal plan in place before you get there. If |
| unexpected situation can occur while on vacation, in | | | | someone invites you out for a smoke, simply reply, "No |
| the midst of having a great time, or it can be during a | | | | thanks I don't feel like one". |
| new and unusual stressful situation. An example of this | | | | You can't control it |
| is where you are out with friends having a great time, | | | | The tongue in cheek definition of insanity is doing the |
| maybe alcohol is involved and out of nowhere | | | | same thing over and over again expecting a different |
| someone offers you a cigarette and you take one. Or | | | | result. When it comes to thinking you can have one or |
| you come home from work and find your pet is very ill | | | | that you can manage and control your cigarette |
| and needs immediate attention. You remember you | | | | consumption, you are deluding yourself. If you are |
| kept a pack in the cupboard and light one up. | | | | smoking again after quitting you know this to be the |
| Planned Relapse | | | | case. Some people relapse because they start off |
| You finally did it; you stopped smoking, got through the | | | | with just one cigarette, thinking they can control it, but |
| craving, withdrawal and habit stages and have been | | | | usually don't stop there. Statistically the odds are |
| smoke free for some time. But lately and for no | | | | against you controlling your smoking to one or two a |
| apparent reason you have been thinking about | | | | day. |
| cigarettes. Then one day you decide to buy a pack, | | | | Get rid of cigarettes. |
| you know they aren't good for you, but you buy them | | | | Your personal relapse prevention strategy should |
| anyway. In the back of your mind you have convinced | | | | include getting rid of any remaining cigarettes and |
| yourself that by now you can control it or maybe you | | | | smoking paraphernalia in your own way. Some plan |
| convinced yourself a few won't hurt or maybe you will | | | | their quitting by getting rid of ashtrays, detailing their car |
| be able to ration them and have a few at a time. You | | | | or work vehicle and smoking the last one the day they |
| bought the cigarettes and now you are playing a | | | | stop. Some wrap their cigarettes in shipping tape so |
| mental tug or war game. Part of you say's don't do it; | | | | they can't get at them. Some bury them in the back |
| the other part says a few can't hurt. Finally you lose | | | | yard. Do what feels right for you, but make sure you |
| the tug of war and give in; you have the first one and | | | | have a plan to say good-bye once and for all to your |
| all bets are off. | | | | cigarettes, cigars or pipe tobacco and smoking |
| Latent Relapse Potential | | | | paraphernalia. |
| Latent relapse potential is something you need to be | | | | Manage chronic stress |
| aware of because it can sneak up on you when you | | | | Sudden and unexpected stress can catch you off |
| are least expecting it. You just found out you are | | | | guard, while chronic stress can make the job of quitting |
| pregnant and you instantly quit smoking and can't | | | | smoking tougher. Chronic stress occurs where you |
| believe how easy it was or you stopped smoking | | | | have something, somebody or a job that is constantly |
| before you took a long vacation and you feel great | | | | causing you to feel uptight and maybe out of control. |
| about beating smoking. When something as exciting as | | | | When it comes to chronic stress you have two |
| a pregnancy occurs you can be so excited you stop | | | | choices, eliminate the cause or learn to cope and |
| instantly but the day after the baby is born some | | | | manage your stress. |
| women find themselves right back at it wondering | | | | Eliminating the cause is the preferred solution but is not |
| what hit them. The same goes for a long vacation or | | | | always possible. Chronic stress can cause you to |
| a hospital stay. While on vacation or in the hospital you | | | | secrete cortisol a stress hormone. Normally a good |
| didn't miss smoking. You are away from your normal | | | | thing, when cortisol is present over a sustained period |
| routine and have been smoke free all along, you return | | | | of time it can be damaging to your health, compromise |
| home only to find everything was just as you left it. | | | | your immune system and can lead to serious disease. |
| Knowing that latent relapse potential exists will help | | | | If you can't change the cause of the stress in your life |
| you to develop your reentry strategy after giving birth | | | | you will need to find news ways to mange or reduce |
| or returning from a vacation or a hospital stay. | | | | the effects of chronic stress to your body and mind. |
| Relapse Recovery | | | | Managing stress involves finding healthy outlets that |
| Relapse recovery is all about stopping again quickly. | | | | allow you to temporarily get some relief. For some |
| The sooner you stop again after that first smoke the | | | | people this means going to a gym and working out the |
| higher the probability you will return to being smoke | | | | frustrations with weights and cardio exercise. Some |
| free. When you decide to have one you are at a fork | | | | people find yoga, or mediation will give them relief while |
| in the road and you have a very important and timely | | | | other people turn to a new hobby or learning to play |
| choice to make. One fork is where you continue to | | | | an instrument. Whatever you choose make sure you |
| smoke. The other fork is where you stop right then | | | | enjoy it. |
| and don't have another one. If you happen to have | | | | If you wish to further your knowledge on managing |
| one don't panic, don't give in and don't fall into the trap | | | | stress several books on the subject entitled "The |
| of thinking you can control your intake of cigarettes. | | | | Relaxation Response" by Herbert Benson M.D. and |
| Get right back onto that horse don't light up another | | | | "Natural Highs" by Hyla Cass M.D. may help you to |
| cigarette and never look back, the sooner you stop | | | | understand and adopt new ways to feel good without |
| again the more likely you will succeed again. | | | | cigarettes. |