NICOTINE FREEDOM:
LEARNING FROM YOUR HISTORY

by Marlene M. Maheu, Ph.D.

Failure is success if we learn from it.
-Malcolm S. Forbes

Many people have tried to stay nicotine free in the past, and have failed. There is something to be learned by looking back at exactly what happened during those times. Often you can predict your future difficulities if you take a moment to remember your past failures. Your methods of coping with relapse situations probably haven't changed much if you haven't worked at learning new skills, so learning is crucial for success this time.

The following questions are provided to help you remember the most difficult things you have experienced in becoming nicotine free so that this time you can successfully prepare for the same challenges you faced in the past. But this time, you can deal with these challenges by learning new skills and making your expectations more realistic. Take this activity seriously. It is one of the best ways you can help yourself.

Please note: The checkboxes are just an easy way to keep track of your answers. This is not an interactive form, so your answers are not recorded and your privacy is assured.

If you have tried to become nicotine free for more than a few hours before:

1. What were you actually physically doing the hours before you started using tobacco again?

2. Was alcohol involved when you started using tobacco again?

Yes
No

3. After you become nicotine free, did you suffer any withdrawal symptoms?

Yes
No

If yes, please check the symptoms that you experienced:

depression
headache
drowsiness or fatigue
gastrointestinal disturbances
restlessness
irritability
anxiety
sleeplessness
others (please describe):
_________________________________

4. Did any of these withdrawal symptoms contribute to your decision to
start using nicotine again?

Yes
No

5. Were you experiencing any of the following stressors when you started
using nicotine again? Please check appropriate boxes.

loss of a close friend or relative	gain of a new family member
divorce	death of a close family member
change in job status	death of a close friend
recent move	personal injury or illness
marriage	change in health of a family member
marital separation	son or daughter leaving home
pregnancy	trouble with in-laws
other: ___________________	other: ___________________

6. Were you experiencing any particular feeling, such as being "bored,"
when you started using nicotine? Look over the list below to identify
possible feelings that you'll need to learn new coping skills to manage
during the process of becoming nicotine free.

abandoned	frightened	miserable
afraid	frusterated	misunderstood
angry	grateful	panicky
anxious	guilty	pressured
ashamed	happy	proud
bored	hopeless	regretful
confused	humiliated	relaxed
disappointed	hurt	sad
discouraged	ignored	seductive
disliked	inferior	stressed
embarrassed	jealous	tense
empty	lonely	uncomfortable
enthusiastic	loved	upset
foolish	mad	worried

4-17-08

Dr. Maheu is an author, speaker, and researcher. She is the lead author of E-Health, Telehealth & Telemedicine: A Guide to Program Startup and Success co-written with Pamela Whitten and Ace Allen, published by Jossey-Bass: San Francisco. Infidelity on the Internet is Dr. Maheu's second book and she's currently working her third, tentatively titled "The Mental Health Professional Online: New Questions and Answers." For more information about her speaking schedule, see this page: http://telehealth.net/speak.html