Don't Let Relapse Sabotage Your Resolution

Research shows that nearly half of all American adults make New Year's resolutions each year, but by February nearly one-third of these people have broken them. Among the top New Year's resolutions are those about weight loss, exercise and quitting tobacco.

One of the primary reasons people relapse in their tobacco cessation or weight management efforts is because they attempt to change without a plan. Most people try to "wing it" without a specific plan to cope with the inevitable ups and downs of quitting tobacco and dieting.

Here are a few tips to re-commit yourself to your resolutions.

• Write down all the high-risk situations for relapse. That means the people, events or places most likely to make you feel like overeating or smoking. It could be your habit of lighting a cigarette when you first sit down to your desk or while driving in your car. Or it could be the birthday party at work or your favorite restaurant where they serve delicious, but fattening, nachos. Then develop strategies for dealing with those situations.
• Get a buddy. Lasting change is difficult, so it's good to have help and not go it alone. Find a friend, group, program or therapist who can provide more support, structure, consistency or new strategies. Examples are a workout friend, the Colorado Tobacco Quitline, Weight Watchers or an online support program.
• Use a calendar. Mark off one behavioral goal each day. Whether it's walking more, going to the gym, cutting back on 2-3 cigarettes per day, or eliminating candy bars as a snack. If you mark it off on your calendar, you'll be more likely to stay on track. Seeing small accomplishments over the weeks can be encouraging!
• Get information each day. Try to find a new book or online resource to provide you with some fresh ideas on how to make the changes you are trying to achieve.  Reading a little each day about your goal can give you new techniques, more motivation and help you stay on track!
• Don't beat yourself up. Research shows that the people who successfully quit a behavior are the ones who make many attempts to change, not just a single attempt. It is best to keep on quitting rather than give up on your efforts altogether!

This information has been approved by Heather LaChance, PhD (February 2009).