Post by slim on Sept 13, 2004 0:02:12 GMT -5
Recognizing A Relapse Crisis
Relapse is a two-step process -- a tobacco risk situation combined with an inadequate coping response. A slip or two on the way to success does not make you a failure. The only real failure occurs when you completely give up your efforts to stop your tobacco use. If you find yourself slipping, stop the process as early as possible and regain control of your tobacco use.
Keep a careful lookout for tobacco craving triggers. Cravings are often triggered by pleasurable memories connected to using tobacco or being with tobacco users, places or situations in which you habitually used tobacco, or excessive stress.
A relapse crisis is often first marked by increasing feelings of self-pity, irritability, depression or anxiety. Or, you just think a lot about using tobacco again. It is often characterized by a sudden change in your mood, bodily complaints, emotional confusion, and/or anxiety, which (if not controlled) will result in a relapse episode.
Your behavior can be irrational, emotional, forgetful or out of control. Although different individuals will display different sets of relapse symptoms, the users and their loved ones can learn to identify them and intervene in the early phases of the process. This is very helpful in reducing the frequency and intensity of relapse cycles.
The duration of a relapse cycle is unpredictable, but it can last from a few minutes, to a half hour, to several hours, to several days. The cravings are a manifestation of your need for tobacco and a sign of how much it was integrated into your lifestyle. Therefore, relapse is a phenomenon that can reappear periodically in your life.
Certain times have been identified as being "high relapse periods" in the recovery process. The good news is that the frequency and intensity of cravings rapidly decrease over time. From the moment of abstinence, peaks in relapse commonly occur:
After the first 24 hours
After seven days
After 14 days
After 30 days
After 90 days
After six months
After one year
After two years
After five years, and
After 11 years.
Very few relapses (only two to nine percent) occur because of physical withdrawal symptoms. Most occur when you are anxious, angry, frustrated or depressed -- and especially if you are offered tobacco at such times.
Avoid getting too Hungry, Angry, Lonely or Tired (remember H.A.L.T.); these are common relapse times. Take care of these needs first by eating, talking to a friend, exercise or getting some rest.
Stopping your tobacco habit will not eliminate other problems in your life, such as family problems, health problems, school and studying difficulties, work problems, and financial or legal problems.
Full recovery from tobacco dependency is much more than just stopping your tobacco habit. It is a life-long process of learning to cope with life stressors and personal relationships in a way that enhances personal wellness, while remainig free from your old tobacco habit.
It is normal for you to expect satisfaction from your efforts to stop your tobacco use, but during difficult times, it may not feel very satisfying. At such times, you are at risk for turning to tobacco to cope.
It is hard to estimate how much satisfaction is realistic for a situation or for an individual, but often tobacco-dependent people exaggerate the severity of the stress or expect more satisfaction than is truly realistic. If you find yourself feeling frequently dissatisfied, examine your assessments and expectations of your problems and goals.
Your dissatisfaction can be a barometer pointing to an area of your life that needs your attention, now that you are not preoccupied with tobacco. It can lead you to very powerful and positive changes in your life.
Just4U Archives
originally posted by Robyn
Relapse is a two-step process -- a tobacco risk situation combined with an inadequate coping response. A slip or two on the way to success does not make you a failure. The only real failure occurs when you completely give up your efforts to stop your tobacco use. If you find yourself slipping, stop the process as early as possible and regain control of your tobacco use.
Keep a careful lookout for tobacco craving triggers. Cravings are often triggered by pleasurable memories connected to using tobacco or being with tobacco users, places or situations in which you habitually used tobacco, or excessive stress.
A relapse crisis is often first marked by increasing feelings of self-pity, irritability, depression or anxiety. Or, you just think a lot about using tobacco again. It is often characterized by a sudden change in your mood, bodily complaints, emotional confusion, and/or anxiety, which (if not controlled) will result in a relapse episode.
Your behavior can be irrational, emotional, forgetful or out of control. Although different individuals will display different sets of relapse symptoms, the users and their loved ones can learn to identify them and intervene in the early phases of the process. This is very helpful in reducing the frequency and intensity of relapse cycles.
The duration of a relapse cycle is unpredictable, but it can last from a few minutes, to a half hour, to several hours, to several days. The cravings are a manifestation of your need for tobacco and a sign of how much it was integrated into your lifestyle. Therefore, relapse is a phenomenon that can reappear periodically in your life.
Certain times have been identified as being "high relapse periods" in the recovery process. The good news is that the frequency and intensity of cravings rapidly decrease over time. From the moment of abstinence, peaks in relapse commonly occur:
After the first 24 hours
After seven days
After 14 days
After 30 days
After 90 days
After six months
After one year
After two years
After five years, and
After 11 years.
Very few relapses (only two to nine percent) occur because of physical withdrawal symptoms. Most occur when you are anxious, angry, frustrated or depressed -- and especially if you are offered tobacco at such times.
Avoid getting too Hungry, Angry, Lonely or Tired (remember H.A.L.T.); these are common relapse times. Take care of these needs first by eating, talking to a friend, exercise or getting some rest.
Stopping your tobacco habit will not eliminate other problems in your life, such as family problems, health problems, school and studying difficulties, work problems, and financial or legal problems.
Full recovery from tobacco dependency is much more than just stopping your tobacco habit. It is a life-long process of learning to cope with life stressors and personal relationships in a way that enhances personal wellness, while remainig free from your old tobacco habit.
It is normal for you to expect satisfaction from your efforts to stop your tobacco use, but during difficult times, it may not feel very satisfying. At such times, you are at risk for turning to tobacco to cope.
It is hard to estimate how much satisfaction is realistic for a situation or for an individual, but often tobacco-dependent people exaggerate the severity of the stress or expect more satisfaction than is truly realistic. If you find yourself feeling frequently dissatisfied, examine your assessments and expectations of your problems and goals.
Your dissatisfaction can be a barometer pointing to an area of your life that needs your attention, now that you are not preoccupied with tobacco. It can lead you to very powerful and positive changes in your life.
Just4U Archives
originally posted by Robyn
