Quit Smoking in 8 Steps. Part 2
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Consider Treatment Options
Your treatment options range from nicotine replacement therapies, to counseling and support groups, to hypnosis or acupuncture, and a combination of treatments. The American Lung Association reports that the use of replacement therapies, counseling, and alternative health greatly increases a person’s chances of smoking abatement success.
Nicotine replacement therapy products such as Nicorette chewing gum and Nicoderm skin patches are designed to placate the physical withdrawal symptoms by gradually reducing the amount of nicotine in the bloodstream. They work to break the habit of smoking and double your chances of quitting for good. Inhalers and nasal sprays are also available by prescription.
If you think your problem is more a psychological one, consider the various smoking-abatement clubs such as twelve-step groups, local church groups, and Internet communities. The twelve-step group, Nicotine Anonymous , is based on the principles of Alcoholics Anonymous and is supported by contribution requiring no dues or fees. The Anonymous programs are spiritually based and consist of a group of people who get together once or twice a week to share their experiences, offering each other hope and encouragement. These programs are usually listed in the local community newspapers.
The Internet also offers smoking cessation support. There are a number of courses that you can join for a fee and gain access to group discussion boards, chats, and advice columns twenty-fours hours a day. Personal stories from those who have already quit or those who face similar challenges provide insight that science cannot. Such group settings have proven invaluable to those wishing to maximize their chances of success.
Acupuncture and hypnosis are also excellent ways to deal with both the physical and psychological sides of the addiction.
Acupuncture helps to cut the cravings and alleviates the withdrawal symptoms. It is known for its ability to stimulate the nervous system which can release natural chemicals into the bloodstream that help the body to heal itself naturally.
Hypnosis deals more with the mind’s ability to refocus its energy away from the desire to smoke and towards other activities. The hypnotist creates a light trance in the mind of the smoker and offers mental reinforcement that replaces the urge to smoke. This exercise is especially valuable for those who may lack the willpower to quit.
Reward Yourself
Once you start to achieve your short-term goals, it is very important to reward yourself. One’s success is often reliant upon making the difficult part of achieving one’s goal a positive and pleasurable experience. If you find smoking rewarding in itself, find an alternative activity that can serve as a reward. For example, if you like to smoke after dinner, treat yourself with something else. Perhaps you can hop on your bike and go for a quick ride to take in the beauty of the trees or to notice a group of birds chirping atop a telephone pole. Stretch. Call a friend. Eat a piece of dark chocolate. Do anything you like, but don’t smoke.
Make a list of things or situations that make you happy or that you find relaxing and pleasurable.
Anything. If you enjoy doing crossword puzzles put it on your list and later buy yourself a new book of crosswords. With the money you will save by no longer buying cigarettes, you will be able to buy yourself better things. Make some of your rewards short-term so that you can reward yourself early on in your quitting process. Also, set up a few long-term rewards so that once you finally quit smoking, you can reward yourself for every week, month, and year you no longer smoke.
Create a Concrete Plan of Action
When will you attend your meetings and why? How often will you access your smoking-cessation web site? How much are you saving? When exactly do you expect to reward yourself? What will you do when you crave cigarettes? By having a specific plan and by knowing exactly how much you are spending and when you think you should no longer rely on nicotine replacement therapy and such, you will feel more grounded in your progress.
It’s most important to have a system in place to deal with moments of weakness. When you feel your will to quit smoking losing its force remember your list of rewards and honor yourself by steering away from the cigarette.
Certainly, it’s very likely that you will gain a bit of weight if you go for the cheesecake instead of the cigarette. This is normal — do not fret. A little bit of weight gain is harmless in comparison to the risks associated with smoking. Just make sure you do not overdo it and continually reward yourself with physical or mental activity rather than just food. Do not use food for the same emotional reasons as you have used smoking.
If you find that you cannot stop eating dinner because you do not feel satisfied without a cigarette afterwards, try a new “meal-is-over” cue such as a cup of decaffeinated coffee or tea, a glass of cold water with lemon, a tooth brushing, or a short brisk walk.
Smoking is No Longer an Option
You have taken a new step into a life as a non-smoker. You must get rid of all cigarettes and paraphernalia and live as if you never smoked. Realize and celebrate your new life without cigarettes. Congratulations!