Self-help Articles

by Marlene Maheu, Ph.D.

Failure is success if we learn from it. - Malcolm S. Forbes

The vast majority of tobacco users have tried to quit smoking or chewing tobacco 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 difficulties if you take a moment to remember your past failures. this article contains a smoking test for you to evaluate some of the most important historical factors in your own past. These will help you understand how to best approach your next attempt at getting nicotine free.

More importantly, 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 next time you try to quit smoking or chewing tobacco.

The following questions in the smoking test are provided to help you remember the most difficult things you have experienced in becoming nicotine free. The goal is for you to use the items you identify so as to more successfully prepare for the same challenges you faced in the past.

This time however, you can deal with these same types of challenges. The best approach to doing this is to write down which items are identified below on one side of a piece of paper or computerized document. On the other side of the paper or document, brainstorm and strategies coping techniques to deal with that issue.

For example, if alcohol is something you identify is problematic, put alcohol on the left side of your document. On the right side come up with strategies for how to deal with it. Many people that might be to limit the number of drinks to 1 or 2, rather than 3, 4 or 5 when your resolve is likely to waver. Most people would have trouble sticking to any type of resolution when they have three or more alcoholic drinks in them.

If you have trouble thinking of good coping mechanisms, talk to a trusted family member or friend. Ask them to help you come up with a coping plan to deal with that one specific situation, event or person.

By learning new skills and making your expectations more realistic, you will maximize your chances of success dramatically. 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.

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.

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 other two books: "Infidelity on the Internet" and "The Mental Health Professional and the New Technologies."