The best way to prevent relapse is to be prepared for the chance of it happening. Carry your action plan with you so you will know what to say or do when you're tempted to smoke or use tobacco. If you begin to slip back, don't worry. This doesn't mean you've failed. Millions of people who have quit tobacco slip occasionally and smoke dip or chew. And many of these people still end up quitting for good.

Here are some steps you can take to quit for good:
Treat your situation like an emergency and get out of it. Stop smoking/dipping/chewing immediately! Take action. Get rid of all tobacco products. Once you've removed yourself from the situation, look back and consider what went wrong. Where were you? What were you doing? Who were you with? Figure out what caused the slip. Next, decide what you will do if this situation comes up again. When you're ready to handle this situation the next time it happens, quit again - you're ready! Once you're back on track, set a new Quit Day. Tell everyone that you are quitting. Most people practice quitting smoking/chewing a number of times before they make it for good. Make a list of coping strategies that are sure to work for you. Forget about plans that didn't work for you in the past. Try new ones. And review your list of reasons for wanting to quit. Review it again whenever you feel you're slipping back into your old habit. When the urge hits, say, "I'm going to make it this time."

It's time to start thinking of yourself as a nonsmoker/non-tobacco user. One way to do that is to remind yourself of all the good reasons for quitting. I feel better. My health is improving. I don't smell like cigarettes or tobacco anymore. I'm saving money. I'm taking control of my life. I'm no longer hurting people around me with my smoke, or bothering people around me with my spit. I'm setting a better example for my family.

Adapted from American Lung Association, Freedom from Smoking.

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