Special Suggestions
To Get Back on Track

Quitting smoking takes practice. It takes more practice for some than for others. Having a couple of cigarettes is different from actually going back to smoking. Don't slip. Don't go back to smoking. But if you do, here are some helpful hints to get you back on track.

IF YOU HAVE GONE BACK TO SMOKING

1. Keep on practicing until you quit for good.

2. Tomorrow, list your trigger situations and some plans on how you can cope with each situation without smoking.

I will list my triggers tomorrow at
TRIGGER MY PLAN
3. Decide which part of the day is the hardest to get through without smoking. Plan to practice not smoking during that time.

The hardest part of the day to stay away from cigarettes is


I will practice not smoking during this time tomorrow (day and date)


4. The next day, don't smoke during the time period you selected. Use your plan and check the handout, "What to Do When the Craving Comes."

5. Contact your buddy. Post a message on the Message Boards.

6. The third day, quit smoking for one day (24 hours).

7. At the end of the day, reward yourself for whatever progress you've
made. Forget about words like failure or lack of willpower. You just need
to keep practicing until you make it permanent. You can do it!

IF YOU HAD A SLIP OR TWO

1. Treat the slip as an emergency. Take immediate action to recover. For example, throw away the cigarettes or leave the party.

2. Remind yourself that a slip is just a mistake, not a total relapse back to smoking. You can be better prepared next time.

3. Repeat your commitment to quit and your reasons for quitting.

4. Review the actions that led to your slip.

Activity

Place

Feeling

5. Plan a specific coping plan for the next time.

I could avoid smoking next time by:

6. Ask someone for help.

I will contact to discuss my plan and make a new commitment.


YOU CAN GET RIGHT BACK ON TRACK AND OUIT FOR GOOD!
GOOD!