Times are tough, bringing out a range of emotions and concerns in all of us. People dealing with various addictions are facing another battle, and those who have quit smoking may be tempted to restart the habit. First and foremost, self-compassion is essential—self-blame won't help. We're all feeling stress and pressure, uncertainty, and worry about the future—a normal reaction to an abnormal situation.

Both long-time quitters and those who have recently stopped and haven’t fully established their new identity as non-smokers may be at risk of going back to smoking. Stressful situations trigger automatic defense mechanisms, which can have a physiological impact on the brain. Tobacco leaves contain nicotine, an addictive substance that creates a dependency by triggering the release of dopamine and adrenaline.

In stressful situations, former smokers might feel the urge to escape their stress and any negative thoughts that crop up. The automatic response may be to light up a cigarette, as it's imprinted in their memory as a calming action. In that moment, they might forget that they've already quit, that they are no longer dependent on nicotine, and that they can definitely live without it.

How can one consciously choose not to act automatically?

1. Keep cigarettes out of reach—stay away from temptation.

2. Identify a “HALT” situation: Hungry, angry, lonely, and tired. When we’re in such a state, we’re not thinking clearly and are more likely to have stumbling or erroneous thoughts.

3. Remember what helped you in the past. Each of us has faced challenges in life. Recall what helped you: willpower, determination, the desire to succeed, the determination not to give up or lose, and a greater sense of efficacy. All of these can help lower the risk of returning to smoking.

4. Find your internal locus of control—focus on choices that are best for you.

How will avoiding smoking help us?

• Routine: A daily routine can protect you. Create a list of things you do throughout the day and a list of activities you enjoy during tough times, like listening to a favorite song for five minutes, drawing, or dancing.

• Do: Focus on activities that distract you; think of what you can do instead of smoking.

• Breathe: Inhale and exhale as if you’re smoking, but without the cigarette. You can use a straw and imagine blowing up a balloon, emphasizing longer exhalations than inhalations. Belly breathing is very relaxing: inhale deeply, letting your belly expand, then exhale and contract your belly.

• Movement: Get moving to release stress or frustration. Physical activity activates your body’s systems and helps relieve tension.

• Mantra: Use a sentence, word, or image that motivates you, such as “I can” or “This is no problem for me.” Visualize how you want to see yourself; imagine your victory.

Finally, you don’t have to face this alone. If you’ve quit smoking and are worried about slipping back into old habits, or if you’ve stumbled and want to stop, we’re here for you. The Ministry of Health Quitline Call Center is available to you Sunday through Thursday from 08:00 to 20:00 at *6800.

Call now and schedule a motivational talk with a specialist consultant on this topic (subsidized medication, free quit smoking program). This could be one of the most worthwhile calls you make in your life.
Together, we will triumph over cigarettes as well.