Failure is success if we learn from it. - Malcolm S. Forbes
Many people have tried to stay nicotine free in the past, and have failed. There is something to be learned by looking back at exactly what happened during those times. Often you can predict your future difficulities if you take a moment to remember your past failures. Your methods of coping with relapse situations probably haven't changed much if you haven't worked at learning new skills, so learning is crucial for success this time.
The following questions are provided to help you remember the most difficult things you have experienced in becoming nicotine free so that this time you can successfully prepare for the same challenges you faced in the past. But this time, you can deal with these challenges by learning new skills and making your expectations more realistic. Take this activity seriously. It is one of the best ways you can help yourself.
Please note: The checkboxes are just an easy way to keep track of your answers. This is not an interactive form, so your answers are not recorded and your privacy is assured.
If you have tried to become nicotine free for more than a few hours before:
1. What were you actually physically doing the hours before you started using tobacco again?
2. Was alcohol involved when you started using tobacco again?
Yes
No
3. After you become nicotine free, did you suffer any withdrawal symptoms?
Yes
No
If yes, please check the symptoms that you experienced:
depression
headache
drowsiness or fatigue
gastrointestinal disturbances
restlessness
irritability
anxiety
sleeplessness
others (please describe):
_________________________________
4. Did any of these withdrawal symptoms contribute to your decision to start using nicotine again?
Yes
No
5. Were you experiencing any of the following stressors when you started using nicotine again? Please check appropriate boxes.
| loss of a close friend or relative | gain of a new family member |
| divorce | death of a close family member |
| change in job status | death of a close friend |
| recent move | personal injury or illness |
| marriage | change in health of a family member |
| marital separation | son or daughter leaving home |
| pregnancy | death of a close family member |
| other: ___________________ | other: ___________________ |
6. Were you experiencing any particular feeling, such as being "bored," when you started using nicotine? Look over the list below to identify possible feelings that you'll need to learn new coping skills to manage during the process of becoming nicotine free.
abandoned | frightened | miserable |
afraid | frusterated | misunderstood |
angry | grateful | panicky |
anxious | guilty | pressured |
ashamed | happy | proud |
bored | hopeless | regretful |
confused | humiliated | relaxed |
disappointed | hurt | sad |
discouraged | ignored | seductive |
disliked | inferior | stressed |
embarrassed | tense | |
empty | lonely | uncomfortable |
enthusiastic | loved | upset |
foolish | mad | worried |
About the Author:
Dr. Maheu is an author, speaker, and researcher. She is the lead author of "E-Health, Telehealth & Telemedicine: A Guide to Program Startup and Success" co-written with Pamela Whitten and Ace Allen, published by Jossey-Bass: San Francisco.
She has also been the lead author on these two books: "Infidelity on the Internet" and "The Mental Health Professional and the New Technologies."
Referenced with permission from SHM