7 bad habits that could be wrecking your diet

1.Skipping meals

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Skipping meals may seem like a shortcut to losing weight but the habit can quickly backfire. "Contrary to popular belief, skipping meals does not promote weight loss, only a slower metabolism and poor choices later," Lori Rosenthal, a registered dietitian specializing in weight management and bariatrics at Montefiore Medical Center in New York City, told CBS News. "Yet many of us wind up skipping at least one each day."

She explained that "when we let ourselves get to the point of 'starving,' we tend to consume larger portions and eat very quickly. The faster we eat, the less likely we are to be able to catch when we are starting to get full to stop."

Recent research shows that skipping meals -- and the overeating that often follows -- could be directly related to an increase in belly fat, which can lead to a number of health problems, including heart disease and diabetes.

2.Eating on the go

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Scarfing down food while you run around town may seem like a time saver, but this habit could lead to weight gain. In fact, a recent study found that dieters whoate on the go, while walking around the office, were more likely to overeat later in the day.

The researchers hypothesized that because walking is a powerful form of distraction, it could disrupt our ability to recognize the amount of food we're eating and notice when we feel full.

"When we don't fully concentrate on our meals and the process of taking in food, we fall into a trap of mindless eating where we don't track or recognize the food that has just been consumed," the study's author, psychology professor Jane Ogden of the University of Surrey, said in a statement.

3.Late night snacking

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The timing of when we eat also plays a role in weight loss. Experts say nighttime snacking is often not a result of true hunger and can result in overeating. "It's more often than not associated with boredom, mindless eating or emotional eating," Rosenthal said. "Before reaching for a late night snack or fourth meal, ask yourself if you are actually hungry or if something else is going on. If you aren't sure, drink some water or other non-sugary drink. Our bodies often confuse hunger and thirst."

A study from the Salk Institute suggests that restricting food intake to an 8- to 12-hour period during the day may help prevent high cholesterol, diabetes and obesity.

Furthermore, eating less than two to three hours before lying down in bed can lead to gastrointestinal issues like heartburn.

4.Eating out

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Research shows eating outside of the home can lead to weight gain -- and fast food isn't the only culprit. One study found that dining at full service restaurants is comparable to -- and in some cases, even less healthy than -- eating at a fast food outlet.

"Eating out is often viewed as a social gathering, so people spend more time and eat more leisurely, which can lead to more food intake," the study's author, Rupeng An, assistant professo in the department of kinesiology and community health at the University of Illinois, told CBS News.

Experts suggest cooking meals at home whenever possible and planning ahead before you eat out. Rosenthal's tips include: checking out the menu before arriving at the restaurant to choose the healthiest option; asking for sauces and dressings on the side; and sticking to baked, broiled, grilled, or steamed dishes.

5.Eating too fast

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Gobbling down your food too quickly can lead to overeating because it doesn't give your body enough time to realize you are full. Experts say pacing yourself during meals is key to maintaining a healthy weight.

"The problem is that we eat like snakes," Rosenthal said. "We inhale our food, barely chewing or tasting anything. Food tastes good when we actually taste it. When we eat mindfully and slow down, studies have found that we create food memories. These increase our enjoyment and leave us feeling more satisfied."

6.The “clean your plate” rule

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As a child, your parents probably told you to always clean your plate, but experts say this isn't advice that should be followed. "Weight management is a mind and stomach game," Rosenthal said. "Both must feel satisfied for us to be successful. A full, small plate leaves us feeling more satisfied than a large, half empty one."

According to one study, many parents today are still telling their kids to be a member of the "clean plate club," a finding which surprised the researchers.

"In the 1950's, cleaning your plate meant something different," the study's lead author Katie Loth told HealthDay. "Portion sizes have gotten bigger over time, and if you encourage kids to rely on environmental indicators, like how much food is on their plates or the time of day, they'll lose the ability to rely on internal cues to know whether they're hungry or full."

Experts recommend making a small, balanced plate, then putting the rest of the food away. "Proximity can play a big role in improving our control," Rosenthal said.

7.Shopping on an empty stomach

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Grocery shopping while hungry can lead us to make impulsive decisions and load the cart full of unhealthy foods.

"Never food shop on an empty stomach. When we are hungry, we are more likely to fall victim to temptation," Rosenthal said.

She suggests having a meal or snack, like a piece of fruit, before going to the store. Also, make a list before food shopping and stick to it. "Planning is the key to success in life, and it is no different when it comes to eating healthy," she said. "Take a look at the upcoming week and see what you have planned -- work, appointments, social commitments, etc. Next, choose meals for each day."

(Eating before you shop could save you money as well as calories. One study shows that shopping on an empty stomach at the mall or online can even lead to spending more on clothing and other nonfood items.)

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1 in 3 children with mental health needs only see a pediatrician

 JAVIER SÁNCHEZ MINGORANCE

A significant percentage of kids with mental health conditions such as ADHD and anxiety are treated only by pediatricians, a new study finds.

According to the study by scientists at MassGeneral Hospital for Children in Boston, close to 35 percent of children who go for mental health care in an outpatient setting are treated by a primary care physician only, while 26 percent saw a psychiatrist, and 15 percent saw a psychologist or social worker.

The researchers, whose study appears in Pediatrics, analyzed data from about 43,000 children ages 2 to 21 who had been seen for mental health issues in outpatient settings between 2008 and 2011.

More children with ADHD saw a primary care physician than kids with anxiety and mood disorders ­- 42 percent compared to 17 percent. The study showed that pediatricians also prescribed medications to a higher percentage of children compared to psychiatrists. Children seeing a pediatrician for ADHD were more likely to receive psychotropic medications than those with ADHD who were seeing psychiatrists (74 percent versus 61 percent). Almost a quarter of children saw more than one provider.

Millions of children in the United States live with depression, anxiety, ADHD, autism spectrum disorders, Tourette syndrome and other mental health issues, according to the U.S. Centers for Disease Control and Prevention.

"We've been supporting and nurturing children with mental health problems for years," said Dr. Wendy Sue Swanson, executive director of Digital Health at Seattle Children's Hospital and a pediatrician at The Everett Clinic in Mill Creek, Washington. "We know with ADHD or anxiety that it's likely they'll be talking with their pediatrician, but I was surprised that half of kids aren't being seen for these diagnoses by their PCPs."

Swanson, who was not involved with the study, told CBS that for many families, a PCP is the first stop for mental health care and there may then be additional care recommended with a specialist.

As a pediatrician who sees children with mental health needs, she said she also relies on the expertise of other physicians, nurse practitioners, and specialists in her practice.

"I consult with my own network of specialists for support and that's not captured in this study. For many children, I manage their ADHD and anxiety with and without medicine and I may consult with a pediatric psychiatrist. I may pick up the phone and say, 'How can we help this child?'" said Swanson, but the child may not see the psychiatrist.

She said some general physicians and nurses also create a specialty niche in behavioral health. For example, a nurse practitioner in Swanson's practice at The Everett Clinic has seen a lot of children with ADHD and has a particular interest and expertise in this area, so she may consult with her on some cases.

Seven percent of children in the United States receive mental health services annually, the Pediatrics study authors wrote. Since more see a pediatrician than a specialist, they say their study results suggest more emphasis should be focused on collaborative care between mental health specialists and primary care doctors.

"Further research regarding timeliness and family satisfaction with this care among various groups should be pursued," they concluded.

Swanson said strategies that put into place a multifaceted plan that includes support in the home, the school, and within the medical system provide a comfort zone for families. "It can get complicated with multiple providers. We need to empower families to partner with their pediatricians and encourage them to use other resources, such as suicide hotlines, telehealth services, and other online resources. And if a parent doesn't feel comfortable with the care, they need to communicate that," Swanson said.

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Study: Cesarean delivery won't harm children's health

New research found that delivery by c-section was not linked to a higher risk of health issues in childhood.

 

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In a study of more than 5,000 children, Australian researchers said they found that cesarean section delivery was not linked with a higher risk of health problems in childhood.

"This study suggests that some of the previously reported associations between birth by cesarean delivery and adverse childhood health outcomes may be explained by influences other than mode of birth," said lead researcher Elizabeth Westrupp, a research fellow in the School of Nursing at La Trobe University in Melbourne.

The researchers concluded that cesarean delivery was associated with a mix of positive and negative outcomes through early childhood, and few were consistent.

For example, the association between cesarean delivery and childhood obesitymight actually be explained by the mother's obesity, Westrupp said.

"These findings should be reassuring to women and their doctors," she added.

The report was published online Oct. 12 in the journal Pediatrics.

For the study, Westrupp and her colleagues used data on more than 5,100 kids born in Australia in 2003 and 2004. The children were followed to the age of 7 years.

Specifically, researchers looked at overall health and conditions such as asthmaand body weight. They also looked at medications children were taking, any disabilities or medical problems, and social and economic circumstances.

The researchers then adjusted their findings to take into account the mother's social environment and weight, and whether the child was breast-fed.

Initially, Westrupp's team found that children born by C-section were more likely to have a medical condition at age 2 or 3, use prescribed drugs at age 6 or 7, and to weigh more at age 8 or 9.

However, the child's excess body weight reflected the mother's obesity, not being born by C-section, Westrupp said.

And cesarean delivery was linked with better overall health at age 2 or 3 and better social skills at age 6 or 7, the researchers reported.

When Westrupp's group took into account factors not related to delivery method, the association between childhood health and C-sections tended to weaken even further.

"When we took into account factors related to birth, social disadvantage, maternal weight and breast-feeding, we found few associations between cesarean birth and child outcomes," she said.

Dr. Aaron Caughey, chair of the department of obstetrics and gynecology at Oregon Health & Science University in Portland, said, "I don't think we should be doing cesarean deliveries without a medical indication. But just because you ended up needing a C-section I don't think that you should be worried that your child can suffer some long-term consequences."

Scant evidence exists to support the idea that C-sections can be bad for the health of the infant, he added.

However, Caughey said that although a C-section might not hurt the infant, it can be problematic for the mother.

"If you make a hole into someone's body all sorts of bad things can happen," he said. These can include damage to organs, excess bleeding and infection. After a C-section, a woman also experiences a lot of pain.

That doesn't mean that there aren't good reasons to have a cesarean delivery, Caughey said. "In some cases, it is absolutely lifesaving for both the baby and the mother," he said.

Medical reasons for a C-section include having had a previous cesarean delivery, situations where the baby is not correctly positioned in the womb and problems with the infant's heart function.

Still, Caughey believes that too many women are having their babies delivered by C-section. For the past several years, groups like the American Congress of Obstetricians and Gynecologists have been advocating for fewer C-sections, he said.

"We have encouraged doctors to be thoughtful and not do C-sections willy-nilly," Caughey noted.

Since 2010, the number of C-sections has leveled off, he said. "In 2014, it was 0.5 percent lower than in 2013, dropping from 32.7 percent to 32.2 percent. It's the biggest drop we've seen in 20 years -- that's 20,000 fewer C-sections."

Among women who have never had a cesarean delivery, the rate of C-sections shouldn't be above 15 percent, Caughey said. "In most hospitals, it's above 20 percent," he said.

"A woman should work with her doctor and midwife and think about the process and what's best for her," Caughey said. "We think that it's generally safe to have a vaginal delivery."

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How to Quit Smoking

A Guide to Kicking the Habit for Good

Whether you’re a teen smoker or a lifetime pack-a-day smoker, quitting can be tough. But the more you learn about your options and prepare for quitting, the easier the process will be. With the right game plan tailored to your needs, you can break the addiction, manage your cravings, and join the millions of people who have kicked the habit for good.

Why quitting smoking can seem so hard

Smoking tobacco is both a physical addiction and a psychological habit. The nicotine from cigarettes provides a temporary—and addictive—high. Eliminating that regular fix of nicotine will cause your body to experience physical withdrawal symptoms and cravings. Because of nicotine’s “feel good” effect on the brain, you may also have become accustomed to smoking as a way of coping with stress, depression, anxiety, or even boredom.
At the same time, the act of smoking is ingrained as a daily ritual. It may be an automatic response for you to smoke a cigarette with your morning coffee, while taking a break from work or school, or during your commute home at the end of a long day. Perhaps friends, family members, and colleagues smoke, and it has become part of the way you relate with them.
To successfully quit smoking, you’ll need to address both the addiction and the habits and routines that go along with it.

Your personal stop smoking plan

While some smokers successfully quit by going cold turkey, most people do better with a plan to keep themselves on track. A good plan addresses both the short-term challenge of quitting smoking and the long-term challenge of preventing relapse. It should also be tailored to your specific needs and smoking habits.

Questions to ask yourself

Take the time to think of what kind of smoker you are, which moments of your life call for a cigarette, and why. This will help you to identify which tips, techniques or therapies may be most beneficial for you.

• Do you feel the need to smoke at every meal?
• Are you more of a social smoker?
• Is it a very bad addiction (more than a pack a day)? Or would a simple nicotine patch do the job?
• Do you reach for cigarettes when you're feeling stressed or down?
• Are there certain activities, places, or people you associate with smoking?
• Is your cigarette smoking linked to other addictions, such as alcohol or gambling?
• Are you open to hypnotherapy and/or acupuncture?
• Are you someone who is open to talking about your addiction with a therapist or counselor?
• Are you interested in getting into a fitness program?

Start your stop smoking plan with START

S = Set a quit date.
Choose a date within the next two weeks, so you have enough time to prepare without losing your motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change.
T = Tell family, friends, and co-workers that you plan to quit.
Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times.
A = Anticipate and plan for the challenges you'll face while quitting.
Most people who begin smoking again do so within the first three months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.
R = Remove cigarettes and other tobacco products from your home, car, and work.Throw away all of your cigarettes (no emergency pack!), lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.
T = Talk to your doctor about getting help to quit.
Your doctor can prescribe medication to help with withdrawal and suggest other alternatives. If you can't see a doctor, you can get many products over the counter at your local pharmacy or grocery store, including the nicotine patch, nicotine lozenges, and nicotine gum.

How to quit smoking: Identify your smoking triggers

One of the best things you can do to help yourself quit is to identify the things that make you want to smoke, including specific situations, activities, feelings, and people.

Keep a craving journal

A craving journal can help you zero in on your patterns and triggers. For a week or so leading up to your quit date, keep a log of your smoking. Note the moments in each day when you crave a cigarette:

• What time was it?
• How intense was the craving (on a scale of 1-10)?
• What were you doing?
• Who were you with?
• How were you feeling?
• How did you feel after smoking?

Do you smoke to relieve unpleasant or overwhelming feelings?

Managing unpleasant feelings such as stress, depression, loneliness, fear, and anxiety are some of the most common reasons why adults smoke. When you have a bad day, it can seem like cigarettes are your only friend. As much comfort as cigarettes provide, though, it's important to remember that there are healthier (and more effective) ways to keep unpleasant feelings in check. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
For many people, an important aspect of quitting smoking is to find alternate ways to handle these difficult feelings without smoking. Even when cigarettes are no longer a part of your life, the painful and unpleasant feelings that may have prompted you to smoke in the past will still remain. So, it's worth spending some time thinking about the different ways you intend to deal with stressful situations and the daily irritations that would normally have you reaching for a cigarette.

Tips for avoiding common smoking triggers

• Alcohol. Many people have a habit of smoking when they drink. TIP: switch to non-alcoholic drinks or drink only in places where smoking inside is prohibited. Alternatively, try snacking on nuts and chips, or chewing on a straw or cocktail stick.
• Other smokers. When friends, family, and co-workers smoke around you, it is doubly difficult to quit or avoid relapse. TIP: Your social circles need to know that you are changing your habits so talk about your decision to quit. Let them know they won't be able to smoke when you're in the car with them or taking a coffee break together. In your workplace, don't take all your coffee breaks with smokers only, do something else instead, or find non-smokers to have your breaks with.
• End of a meal. For some smokers, ending a meal means lighting up, and the prospect of giving that up may appear daunting. TIP: replace that moment after a meal with something such as a piece of fruit, a (healthy) dessert, a square of chocolate, or a stick of gum.

How to quit smoking: Coping with nicotine withdrawal symptoms

Once you stop smoking, you will experience a number of physical symptoms as your body withdraws from nicotine. Nicotine withdrawal begins quickly, usually starting within thirty minutes to an hour of the last cigarette and peaking about two to three days later. Withdrawal symptoms can last for a few days to several weeks and differ from person to person.

Common nicotine withdrawal symptoms include:

Cigarette cravings Irritability, frustration, or anger Anxiety or nervousness Difficulty concentrating Restlessness Increased appetite Headaches

Insomnia Tremors Increased coughing Fatigue Constipation or upset stomach Depression Decreased heart rate

Unpleasant as these withdrawal symptoms may be, they are only temporary. They will get better in a few weeks as the toxins are flushed from your body. In the meantime, let your friends and family know that you won't be your usual self and ask for their understanding.

Coping with Nicotine Withdrawal Symptoms

Symptom	Duration	Relief
Craving for cigarette	Most intense during first week but can linger for months	Wait out the urge; distract yourself; take a brisk walk.
Irritability, impatience	Two to four weeks	Exercise; take hot baths; use relaxation techniques; avoid caffeine.
Insomnia	Two to four weeks	Avoid caffeine after 6 p.m.; use relaxation techniques; exercise; plan activities (such as reading) when sleep is difficult.
Fatigue	Two to four weeks	Take naps; do not push yourself.
Lack of concentration	A few weeks	Reduce workload; avoid stress.
Hunger	Several weeks or longer	Drink water or low-calorie drinks; eat low-calorie snacks.
Coughing, dry throat, nasal drip	Several weeks	Drink plenty of fluids; use cough drops.
Constipation, gas	One to two weeks	Drink plenty of fluids; add fiber to diet; exercise.
Adapted with permission from Overcoming Addiction: Paths Toward Recovery, a special health report from Harvard Health Publications.

How to quit smoking: Manage cigarette cravings

Avoiding smoking triggers will help reduce the urge to smoke, but you can't avoid cravings entirely. But cigarette cravings don't last long, so if you're tempted to light up, remember that the craving will pass and try to wait it out. It also helps to be prepared in advance. Having a plan to cope with cravings will help keep you from giving in.

• Distract yourself. Do the dishes, turn on the TV, take a shower, or call a friend. The activity doesn't matter as long as it gets your mind off of smoking.
• Remind yourself why you quit. Focus on your reasons for quitting, including the health benefits, improved appearance, money you're saving, and enhanced self-esteem.
• Get out of a tempting situation. Where you are or what you're doing may be triggering the craving. If so, a change of scenery can make all the difference.
• Reward yourself. Reinforce your victories. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated.

Coping with Cigarette Cravings in the Moment
Find an oral substitute	Keep other things around to pop in your mouth when cravings hit. Good choices include mints, hard candy, carrot or celery sticks, gum, and sunflower seeds.
Keep your mind busy	Read a book or magazine, listen to some music you love, do a crossword or Sudoku puzzle, or play an online game.
Keep your hands busy	Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation.
Brush your teeth	The just-brushed, clean feeling can help get rid of cigarette cravings.
Drink water	Slowly drink a large, cold glass of water. Not only will it help the craving pass, but staying hydrated helps minimize the symptoms of nicotine withdrawal.
Light something else	Instead of lighting a cigarette, light a candle or some incense.
Get active	Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block.
Try to relax	Do something that calms you down, such as taking a warm bath, meditating, reading a book, or practicing deep breathing exercises.

Preventing weight gain after you’ve stopped smoking

Weight gain is a common concern when quitting smoking. Some people even use it as a reason not to quit. While it's true that many smokers put on weight within six months of stopping smoking, the gain is usually small—about five pounds on average—and that initial gain decreases over time. It’s also important to remember that carrying a few extra pounds for a few months won’t hurt your heart as much as smoking will. Of course, gaining weight is NOT inevitable when you quit smoking.
Smoking acts as an appetite suppressant. It also dampens your sense of smell and taste. So after you quit, your appetite will likely increase and food will seem more appealing. Weight gain can also happen if you replace the oral gratification of smoking with eating, especially if you turn to unhealthy comfort foods. So it's important to find other, healthy ways to deal with stress and other unpleasant feelings rather than mindless, emotional eating.

• Nurture yourself. Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to soothe yourself.
• Eat healthy, varied meals. Eat plenty of fruits and vegetables and limit your fat intake. Seek out low-fat options that look appetizing to you and you will actually eat. Avoid alcohol, sugary sodas, and other high-calorie drinks.
• Drink lots of water. Drinking lots of water—at least six to eight 8 oz. glasses—will help you feel full and keep you from eating when you're not hungry. Water will also help flush toxins from your body.
• Take a walk. Walking is a great form of exercise. Not only will it help you burn calories and keep the weight off, but it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal.
• Snack on low-calorie or calorie-free foods. Good choices include sugar-free gum, carrot and celery sticks, sliced bell peppers or jicama, or sugar-free hard candies.

Medication and therapy to help you quit smoking

There are many different methods that have successfully helped people to quit smoking, including:

• Quitting smoking cold turkey.
• Systematically decreasing the number of cigarettes you smoke.
• Reducing your intake of nicotine gradually over time.
• Using nicotine replacement therapy or non-nicotine medications to reduce withdrawal symptoms.
• Utilizing nicotine support groups.
• Trying hypnosis, acupuncture, or counseling using cognitive behavioral techniques.

You may be successful with the first method you try. More likely, you’ll have to try a number of different methods or a combination of treatments to find the ones that work best for you.

Medications to help you stop smoking

Smoking cessation medications can ease withdrawal symptoms and reduce cravings, and are most effective when used as part of a comprehensive stop smoking program monitored by your physician. Talk to your doctor about your options and whether an anti-smoking medication is right for you. U.S. Food and Drug Administration (FDA) approved options are:
Nicotine replacement therapy. Nicotine replacement therapy involves "replacing" cigarettes with other nicotine substitutes, such as nicotine gum or a nicotine patch. It works by delivering small and steady doses of nicotine into the body to relieve some of the withdrawal symptoms without the tars and poisonous gases found in cigarettes. This type of treatment helps smokers focus on breaking their psychological addiction and makes it easier to concentrate on learning new behaviors and coping skills.
Non-nicotine medication. These medications help you stop smoking by reducing cravings and withdrawal symptoms without the use of nicotine. Medications such as bupropion (Zyban) and varenicline (Chantix) are intended for short-term use only.

Alternative therapies to help you stop smoking

There are several things you can do to stop smoking that don’t involve nicotine replacement therapy or prescription medications: Ask your doctor for a referral or see Resources and References below for help finding qualified professionals in each area.

• Hypnosis – A popular option that has produced good results. Forget anything you may have seen from stage hypnotists, hypnosis works by getting you into a deeply relaxed state where you are open to suggestions that strengthen your resolve to quit smoking and increase your negative feelings toward cigarettes.
• Acupuncture – One of the oldest known medical techniques, acupuncture is believed to work by triggering the release of endorphins (natural pain relievers) that allow the body to relax. As a smoking cessation aid, acupuncture can be helpful in managing smoking withdrawal symptoms.
• Behavioral Therapy – Nicotine addiction is related to the habitual behaviors (the “rituals”) involved in smoking. Behavior therapy focuses on learning new coping skills and breaking those habits.
• Motivational Therapies – Self-help books and websites can provide a number of ways to motivate yourself to quit smoking. One well known example is calculating the monetary savings. Some people have been able to find the motivation to quit just by calculating how much money they will save. It may be enough to pay for a summer vacation.

Smokeless or spit tobacco is NOT a healthy alternative to smoking

Smokeless tobacco, otherwise known as spit tobacco, is not a safe alternative to smoking cigarettes. It contains the same addictive chemical, nicotine, contained in cigarettes. In fact, the amount of nicotine absorbed from smokeless tobacco can be 3 to 4 times the amount delivered by a cigarette.

What to do if you slip or relapse

Most people try to quit smoking several times before they kick the habit for good, so don't beat yourself up if you start smoking again. Turn the relapse into a rebound by learning from your mistake. Analyze what happened right before you started smoking again, identify the triggers or trouble spots you ran into, and make a new stop-smoking plan that eliminates them.
It's also important to emphasize the difference between a slip and a relapse. If you slip up and smoke a cigarette, it doesn't mean that you can't get back on the wagon. You can choose to learn from the slip and let it motivate you to try harder or you can use it as an excuse to go back to your smoking habit. But the choice is yours. A slip doesn't have to turn into a full-blown relapse.

I started smoking again, now what?

Having a small setback doesn’t mean you’re a smoker again. Most people try to quit smoking several times before they kick the habit for good. Identify the triggers or trouble spots you ran into and learn from your mistakes.

• You’re not a failure if you slip up. It doesn't mean you can't quit for good.
• Don’t let a slip become a mudslide. Throw out the rest of the pack. It's important to get back on the non-smoking track now.
• Look back at your quit log and feel good about the time you went without smoking.
• Find the trigger. Exactly what was it that made you smoke again? Decide how you will cope with that issue the next time it comes up.
• Learn from your experience. What has been most helpful? What didn’t work? 
• Are you using a medicine to help you quit? Call your doctor if you start smoking again. Some medicines cannot be used if you are smoking at the same time

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