Relapse Prevention Coping Strategies
Avoid High Risk Situations
- Negative emotional states
- Stress producing situations
- Social pressure situation
Provide Social Support
- Identify sources of support
- Help arrange support
- Role play asking for support
Develop a Specific Plan for Events
- Usual high risk situations (interpersonal stress, alcohol use, other smokers, social events, cravings, highly stressful event, weight gain, negative mood)
- Develop a “fire plan” for the “what ifs?”
- Tell yourself, “I can do this.”
“Smoking is not an option anymore.”
- Remember the reasons you want to quit.
- Tally the progress you’ve made so far.
- Remind yourself smoking will not solve any of your problems.
- Recall where you want to be and how smoking gets in the way of reaching your goal.
- Leave the situation
- Take a deep breath
- Chew gum
- Eat something
- Go for a walk
- Call a friend
What is counterproductive
- Relying on “willpower” alone.
- “I am just not going to smoke.”
- No real, practical plan.
- Become worn down by urges.
- Penalizing yourself for having urges.
- “I am weak for wanting a cigarette.”
- “I’ll never get over wanting to smoke.”
- “This is too hard, I’ll quit some other day.”
Relapse Prevention Strategies are provided by the Mayo Clinic.