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Preventing a Smoking Relapse

Updated: Jun 20

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At Wellness Canada, we understand that quitting smoking is one of the most challenging yet rewarding journeys you can embark on. While the path to becoming smoke-free is filled with obstacles, each attempt brings you closer to your goal. It's important to remember that slips and relapses are part of the process and not a sign of failure. Here’s how you can navigate these challenges and continue on your path to a healthier, smoke-free life.


Slips vs. Relapses


A Slip: This might be "just a puff or two" or even a couple of cigarettes. Slips are common as you learn to live without tobacco.

A Relapse: This involves going back to smoking or vaping regularly. Recognizing the difference between a slip and a relapse is crucial for your mental and emotional well-being.


Tips for Handling Slips


Be Kind to Yourself: 


Don't be too hard on yourself.

Instead, ask:

What could I have done differently?

How can I prevent it from happening again? Reflect on Your Successes: 


Remember the moments when you resisted cravings. Use those strategies again to combat future urges. Stay Positive: 


Slips don't mean failure. Many people who quit smoking experience slips. Recall how you quit the first time and apply those methods to avoid future cravings. Seek Support: 


Talk to family and friends. Their encouragement can provide the boost you need to stay on track. Remember Your Motivation: 


Keep your reasons for quitting front and center. Stay focused on your goal and the benefits of being smoke-free.


Managing Cravings

Cravings can feel intense but usually only last 10 to 20 minutes. They decrease significantly after the first few weeks as your body adjusts. Here are some strategies to manage them:

  • Get Active: Go for a walk or engage in exercise.

  • Hydrate: Drink plenty of water.

  • Occupy Your Mouth: Use toothpicks, gum, hard candy, or crunchy foods.

  • Breathe Deeply: Practice deep breathing exercises.

  • Enjoy Music: Listen to your favorite songs.

  • Stay Busy: Keep your hands and mind occupied with activities.

  • Reach Out: Call or text a supportive friend or family member.

  • Change Your Routine: Break habits associated with smoking.

Identifying Your Triggers

Understanding what triggers your urge to smoke can help you avoid or manage these situations. Common triggers include:

  • Stress or Anxiety: Develop stress management techniques.

  • Alcohol: Limit or avoid alcohol.

  • Caffeine: Be mindful of your caffeine intake.

  • Tobacco Smell: Avoid places where tobacco is prevalent.

  • Social Situations: Prepare for social events that might trigger cravings.

  • Driving: Change your driving routine or have distractions ready.

  • Work Breaks: Plan non-smoking activities during breaks.

Managing Smoking Withdrawal Symptoms

Withdrawal symptoms peak around 2-3 days after quitting and gradually decrease. Here are some tips to manage them:

  • Limit Alcohol and Caffeine: Both can trigger cravings.

  • Plan Healthy Meals: Focus on nutritious foods to help your body recover.

  • Exercise Regularly: Physical activity can reduce stress and improve your mood.

Supportive Hands


Support is Key

If you're struggling with nicotine withdrawal or finding it hard to stay quit, don’t hesitate to reach out for support. At Wellness Canada, we are here to help you every step of the way. Remember, each quit attempt brings you closer to your goal. Stay motivated, stay positive, and keep moving forward. You've got this!


Frequently Asked Questions About Hypnosis


Is hypnosis safe?

Yes, hypnosis is a safe and natural process. It involves guiding you into a state of deep relaxation and focused awareness, similar to daydreaming. You remain in control throughout the session and can come out of the hypnotic state whenever you choose. Hypnosis is a collaborative process that requires your consent and participation.

How many sessions will I need?

The number of sessions needed varies depending on the individual and the specific goal. Some clients may experience significant improvements after just one or two sessions, while others may require a series of sessions to achieve their desired outcomes. During your initial consultation, your hypnotist will provide a personalized plan tailored to your needs.

Can anyone be hypnotized?

Most people can be hypnotized if they are willing and open to the process. Hypnosis is a natural state that we all experience daily, such as when we are absorbed in a book or a movie. However, the depth of hypnosis can vary from person to person. Your hypnotist will use techniques to help you reach a comfortable level of hypnosis that works for you.

What if I can't be hypnotized?

It's a common misconception that some people cannot be hypnotized. In reality, anyone who is open to the process and willing to follow the hypnotist's instructions can achieve a state of hypnosis. If you have concerns or doubts, discuss them with your hypnotist. They can address any issues and help create a conducive environment for successful hypnosis.

What should I expect during a session?

During a hypnosis session, you can expect to be guided into a state of deep relaxation and focused awareness. The session typically begins with a discussion of your goals and any concerns you may have. The hypnotist will then use techniques such as guided imagery and progressive relaxation to help you enter a hypnotic state. Once in this state, the hypnotist will offer positive suggestions and strategies tailored to your goals. You will remain aware and in control throughout the session, and most clients feel relaxed and refreshed afterward.


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Wellness Canada, located at 157 High Street, Sutton West, Ontario, Canada, was founded in 2018 by Jennifer Wood, a dedicated Consulting Hypnotist. From the beginning, Wellness Canada has been committed to helping clients achieve their personal and wellness goals through the power of hypnosis. With a focus on creating a supportive and personalized experience, Jennifer has built a practice known for its compassionate approach and effective results.


At Wellness Canada, we offer a wide range of hypnosis services, including smoking cessation, stress management, weight management, performance enhancement, pain management, and sleep improvement. Our goal is to tailor each session to the unique needs of our clients, ensuring that they receive the most effective and personalized care possible.


We provide both in-person and online services, ensuring accessibility and convenience for all clients. Whether you prefer the comfort of a virtual session or the face-to-face interaction of an in-person meeting, Wellness Canada is dedicated to providing the same high level of care and support, tailored to your individual needs.


If you have any questions about hypnosis, what to expect during sessions, educational courses available, or our location and contact information, Wellness Canada is here to help. Visit us at www.wellnesscanada.ca or book a free consultation to discover firsthand how hypnosis can help you achieve your goals.


Discover Our Other Clinical Services


We hope this article has provided you with valuable insights into how hypnosis can be a powerful tool for personal transformation. We understand that everyone's challenges are unique, and we're here to support you in every step towards a healthier, happier life.

Quit Smoking: Break free from smoking with our tailored hypnosis sessions, designed to help you overcome cravings and achieve a smoke-free life.


Quit Vaping: For those looking to leave vaping behind, our specialized sessions are designed to tackle the habits and triggers that make vaping a challenging addiction to break.


Quit Cannabis: If cannabis use is something you're considering giving up, our targeted hypnosis programs can help you achieve this goal in a supportive and effective way.


Stress and Anxiety Relief: Learn how hypnosis can help you manage stress and reduce anxiety, enhancing your overall well-being.


Weight Management Hypnosis: Explore our tailored hypnosis programs designed to help you achieve and maintain your ideal weight in a healthy, sustainable way.


Pain Management: Discover how hypnosis can be a highly effective tool for managing various types of pain, from chronic conditions to acute injuries. Our sessions aim to reduce pain perception and improve your quality of life.


Insomnia Management: Improve your sleep quality and overcome insomnia through tailored hypnosis sessions. We focus on reducing stress and anxiety, which are often at the heart of sleep disturbances, helping you to establish healthier sleep patterns and enjoy a more restful night.


Fears and Phobias: Address and overcome your deepest fears and phobias through hypnosis, which can often lead to improved mental health and better sleep.


Each of these services are designed to empower you to make positive changes, not just in one area, but across all aspects of your life. Whether you're looking to overcome personal obstacles or simply wish to lead a more balanced lifestyle, Wellness Canada is your partner in wellness.


Contact us today to learn more about how our services can be tailored to meet your needs or visit our Services page to find out more about what we offer.



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Jennifer Wood, Consulting Hypnotist from Wellness Canada

Jennifer Wood
Consulting Hypnotist &
Director of Hypnosis Education 

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