Think about when you have quit in the past, did you start romancing the thought of having "just one"?
A site that encourages smokers to quit and provides tips to friends and family on how to motivate a smoker to quit without nagging, shaming or blaming. Also check out my website with several videos on becoming smoke-free at: www.VJSleight.com and connect with me on LinkedIn at :www.linkedin.com/in/vjsleight .
Showing posts with label relapse. Show all posts
Showing posts with label relapse. Show all posts
Wednesday, September 9, 2015
Video on How to Change the Way you Think about Smoking
Think about when you have quit in the past, did you start romancing the thought of having "just one"?
Monday, April 20, 2015
Why so many smokers relapse after having been quit for many months
This is an except from my book, "How to Win at Quitting Smoking":
If you wanted to drop weight, you need to be willing to change your food intake and increase your physical activity. This takes a commitment, making a Plan and taking action. Slowly over time the pounds come off.
If after six months you went to a birthday party where your favorite chocolate fudge cake was being served and this one time you are unable to resist treating yourself to an extra-large corner piece with lots of frosting, you would not gain back the pounds you lost (you would if you continued this way of eating, but not from one slip).
Now imagine if you are at same birthday party but instead of being tempted by the cake, the temptation is a cigarette. Social events are when you enjoyed smoking the most, everyone is celebrating, alcohol is involved and it doesn't feel the same without smoking. A friend is smoking your brand and offers you one. You slip, smoke it and the receptors in your head get inundated with dopamine. Your brain seductively says, "Don't tease me with one, I want the whole pack".
The dopamine makes you feel better, big red warning flags don't pop up and you give yourself permission to smoke another one. Within a few cigarettes, your brain expects to have the same level of nicotine it had been used to prior to quitting, and you will relapse to your previous level of smoking. It would be like eating "just one" slice of chocolate fudge cake and overnight gaining back all the weight you had lost in the previous six months. It will feel as if you had never quit. Many will get discouraged feeling all their hard work is for naught and won't try to quit again for years. Don't let this be your experience.
Tuesday, August 13, 2013
The ultimate way to increase your willpower to stop smoking forever
Zelda became fast friends with Mary another smoker when they both became members of the Congress of Racial Equality (CORE). CORE is a civil rights organization which helped organize the March on Washington and ended with Martin Luther King giving his famous "I have a dream" speech.
After smoking for 30 years Zelda and Mary decided to quit together. While it was difficult, Mary was successful but Zelda was not. Like many smokers, over the years she tried many times to quit but her willpower was not stronger than the temptation to smoke.
Years later they met up again at conference and Mary said, "Why are you still smoking?"
Zelda didn't have a good answer but Mary's words haunted her for the next few days. When she drove Mary to the airport, Zelda turned to her and said, "If I ever smoke again, I'll write a check for $5000 to the Klu Klux Klan."
She quit cold turkey right then and every time she was tempted to smoke a cigarette, she thought of writing that check to the KKK which was such an abhorrent thought that she never smoked again.
Click here to hear Zelda's story
Zelda gave herself no way out of this deal. This type of action is called a "pre-commitment" which involves making a binding agreement with a huge cost if a temptation is acted upon. Neuroimaging studies on the brain are now showing how pre-commitment is different than willpower and uses different parts of the brain. Click here to read about it.
As any smoker who has tried to quit knows, using willpower alone makes it almost impossible to resist temptation when it pops up. Even with the best of intentions and having good reasons to quit, the long term benefits of becoming smoke-free are not strong enough to overcome that immediate pleasure of smoking a cigarette. Willpower breaks down when an immediate temptation creates that strong impulse or craving to act now by smoking.
Using a functional MRI, we can now see how pre-commitment can help in staying smoke-free. Our brains have a memory and a smoker's brain may recognize that in past experiences willpower has failed to resist temptation and that failure is repeated when faced with a new temptation. But when a smoker has made a pre-commitment and is tempted to smoke, a different part of the brain is used which eliminates this short term temptation. A pre-commitment, or a binding choice becomes an alternative to willpower.
So the trick is to make a deal with yourself that is so horrible that you will do anything to avoid it and tie that commitment to the act of smoking, like Zelda did by imagining writing a $5000 check to the KKK if she smoked even one cigarette.
What deal will you make with yourself? Make the decision to follow through if you do smoke and stick to it. Give yourself no way out. Making a pre-commitment may be all you need to stay smoke-free forever.
After smoking for 30 years Zelda and Mary decided to quit together. While it was difficult, Mary was successful but Zelda was not. Like many smokers, over the years she tried many times to quit but her willpower was not stronger than the temptation to smoke.
Years later they met up again at conference and Mary said, "Why are you still smoking?"
Zelda didn't have a good answer but Mary's words haunted her for the next few days. When she drove Mary to the airport, Zelda turned to her and said, "If I ever smoke again, I'll write a check for $5000 to the Klu Klux Klan."
She quit cold turkey right then and every time she was tempted to smoke a cigarette, she thought of writing that check to the KKK which was such an abhorrent thought that she never smoked again.
Click here to hear Zelda's story
Zelda gave herself no way out of this deal. This type of action is called a "pre-commitment" which involves making a binding agreement with a huge cost if a temptation is acted upon. Neuroimaging studies on the brain are now showing how pre-commitment is different than willpower and uses different parts of the brain. Click here to read about it.
As any smoker who has tried to quit knows, using willpower alone makes it almost impossible to resist temptation when it pops up. Even with the best of intentions and having good reasons to quit, the long term benefits of becoming smoke-free are not strong enough to overcome that immediate pleasure of smoking a cigarette. Willpower breaks down when an immediate temptation creates that strong impulse or craving to act now by smoking.
Using a functional MRI, we can now see how pre-commitment can help in staying smoke-free. Our brains have a memory and a smoker's brain may recognize that in past experiences willpower has failed to resist temptation and that failure is repeated when faced with a new temptation. But when a smoker has made a pre-commitment and is tempted to smoke, a different part of the brain is used which eliminates this short term temptation. A pre-commitment, or a binding choice becomes an alternative to willpower.
So the trick is to make a deal with yourself that is so horrible that you will do anything to avoid it and tie that commitment to the act of smoking, like Zelda did by imagining writing a $5000 check to the KKK if she smoked even one cigarette.
What deal will you make with yourself? Make the decision to follow through if you do smoke and stick to it. Give yourself no way out. Making a pre-commitment may be all you need to stay smoke-free forever.
Monday, April 12, 2010
Is nicotine addiction a disease?
Addiction Box by Dirk Hanson
This is an interesting article about whether addiction is a disease or not. The case can be made that individuals that are addicted to a substance (whether it's nicotine or something else) have a powerlessness over the ability to abstain from their nicotine (or other substance). In this post, the point is made that often addiction is a change in the nervous system that can not be eliminated but can become dormant.
With smokers, the "need" to smoke can re-awake even after years of abstaining from cigarettes. It is something that the nervous system will always remember--"You're a puff away from a pack a day". Just like if you have learned to ride a bike or how to swim, you don't learn how not to swim or not to ride a bide, the only option is to stay out of the water and off of the bike. Same with smoking, you can not learn how not to smoke, only learn how to avoid smoking.
This is an interesting article about whether addiction is a disease or not. The case can be made that individuals that are addicted to a substance (whether it's nicotine or something else) have a powerlessness over the ability to abstain from their nicotine (or other substance). In this post, the point is made that often addiction is a change in the nervous system that can not be eliminated but can become dormant.
With smokers, the "need" to smoke can re-awake even after years of abstaining from cigarettes. It is something that the nervous system will always remember--"You're a puff away from a pack a day". Just like if you have learned to ride a bike or how to swim, you don't learn how not to swim or not to ride a bide, the only option is to stay out of the water and off of the bike. Same with smoking, you can not learn how not to smoke, only learn how to avoid smoking.
Thursday, February 26, 2009
Turning the Fears of Quitting into Confidence of Becoming Smoke Free
Fear often holds a smoker back from even trying to quit. I remember being afraid of success, "If I quitting smoking, What will I do?" Smoking has become part of our identity, "Who am I, if I'm not a smoker?" Others have tried to quit so many times that there is a fear of another failure. The fear of gaining weight will stop some smokers, especially women, from ever trying to stop smoking. Other fears include how to handle stress without smoking, fear of pain from withdrawals, fear of being out of control and many others.
But very quickly, within a few weeks, after a smoker has quit, the smoker feels like a non-smoker and the fears present before have evaporated. A successful quitter will replace quitting fears with the fear of relapse but instead, smokers get cocky and think "I can control my smoking", or "One won't hurt". Often quitters have a selective memory, "It wasn't that hard to quit." All of these thoughts are early warning signs of slipping right back into full time smoking. Because the one fear that most smokers underestimate or overlook should be the fear of the power of addiction to nicotine. No other drug is as additive as nicotine but when speaking of addiction, it's not the intoxication of a drug but how fast the drug creates changes within the brain structure of the user--and nicotine beats all drugs in that category.
So when quitting, confront the different fears that arise, there are solutions to every problem but don't give up the fear of relapsing. See that one cigarette as your greatest enemy to what it is that you truly want-a healthy, smoke free life.
But very quickly, within a few weeks, after a smoker has quit, the smoker feels like a non-smoker and the fears present before have evaporated. A successful quitter will replace quitting fears with the fear of relapse but instead, smokers get cocky and think "I can control my smoking", or "One won't hurt". Often quitters have a selective memory, "It wasn't that hard to quit." All of these thoughts are early warning signs of slipping right back into full time smoking. Because the one fear that most smokers underestimate or overlook should be the fear of the power of addiction to nicotine. No other drug is as additive as nicotine but when speaking of addiction, it's not the intoxication of a drug but how fast the drug creates changes within the brain structure of the user--and nicotine beats all drugs in that category.
So when quitting, confront the different fears that arise, there are solutions to every problem but don't give up the fear of relapsing. See that one cigarette as your greatest enemy to what it is that you truly want-a healthy, smoke free life.
Wednesday, February 25, 2009
Have an Emergency Plan to Avoid Relapsing Back into Smoking
There have been two recent plane crashes in the news. One ended with the survival of all the passengers and crew, the other in tragedy with all aboard lost. In a crisis situation, the pilot has only a few precious minutes to make life or death decisions. Pilots spend hours training for a crisis, hoping they will never have to use this training. In the two plane crashes, one pilot put his emergency plan into action and the other pilot supposedly had put the plane on automatic pilot.
Relapse is a plane crash. The question is, "Do you have an emergency plan or will you rely on your automatic pilot?" Your answer will tell you whether you will continue as a non-smoker or will relapse back into full time smoking.
An emergency plans starts with identifying early warning signs--thoughts, feelings, actions and high risk situations that might lead to having a cigarette.
"One won't hurt."
"Nobody's going to know if I just have one."
"It's the only way to relieve my stress."
All of these thoughts are early warning signs of a relapse and your emergency plan needs to go into action. If you rely on your automatic pilot--your brain--your conditioning is that for 10-20-30-40 years (how ever many years you have smoked), your brain says--light one up.
Instead, you need an emergency plan to avoid that conditioning. How can you change your thinking or what can you do differently? Do you have high risk friends? Practice telling them "No" when they offer you a cigarette. Take time to create an emergency plan and practice, practice, practice so that you can put your plan into action to avoid a crash landing back into smoking.
Relapse is a plane crash. The question is, "Do you have an emergency plan or will you rely on your automatic pilot?" Your answer will tell you whether you will continue as a non-smoker or will relapse back into full time smoking.
An emergency plans starts with identifying early warning signs--thoughts, feelings, actions and high risk situations that might lead to having a cigarette.
"One won't hurt."
"Nobody's going to know if I just have one."
"It's the only way to relieve my stress."
All of these thoughts are early warning signs of a relapse and your emergency plan needs to go into action. If you rely on your automatic pilot--your brain--your conditioning is that for 10-20-30-40 years (how ever many years you have smoked), your brain says--light one up.
Instead, you need an emergency plan to avoid that conditioning. How can you change your thinking or what can you do differently? Do you have high risk friends? Practice telling them "No" when they offer you a cigarette. Take time to create an emergency plan and practice, practice, practice so that you can put your plan into action to avoid a crash landing back into smoking.
Monday, February 23, 2009
Staying Quit Forever and Preventing Relapse
I always ask the participants in my stop smoking workshops, "What is the longest time you have been off cigarettes?" Their answer tells me quite a bit about how to help them be successful with their latest quit attempt. Here is what some of their answers mean:
"I've never quit for more than a few days." This smoker is probably heavily addicted to nicotine and relapses because of the withdrawal symptoms. They might have used medications in the past but probably incorrectly or in inadequate amounts or they might need a combination of medications to be successful. Unfortunately, once the physical aspect is handled, these smokers still need to deal with the other aspects of their smoking and without addressing those issues, they will relapse and blame it on the medication not working.
"I can go 2 or 3 weeks before I give in and smoke." These smokers need help overcoming habitual smoking. Most smokers think that the habit cigarettes are the hardest one to overcome, yet actually it only seems that way for the first month, after that habit cigarettes fall away because smokers get to practice avoiding habits several times every day. For example, often when smokers get a new car, they will avoid smoking in it and very quickly, the urge to smoke in their car passes and this habit is extinguished. These smokers need help with different quitting tips for individual habits.
"I've quit for a year and then something happened and I went back to smoking." When I ask what it was that happened, it is usually stress, negative emotions, or a positive social situation. These smokers need additional coping techniques for these areas.
"This is my first time quitting." Virgin quitters often will have an easy time quitting, too easy and they think they can control their smoking, which they can't. They are too cocky and will almost always relapse.
"It wasn't that hard to quit and I thought I could have one when I wanted to smoke." Very similar to virgin quitters. These smokers underestimate the addictive nature of nicotine. they also may have a selective memory about how hard it was to quit and even if it was easy, it may be more difficult the second time around.
"This class is my last resort, I've tried everything and nothing works." I love getting these smokers in my class because I know that they have the basic foundation to be successful--motivation-otherwise they wouldn't keep trying to quit. They are willing to try almost anything but they lack the confidence that they can be successful and they need an personalized plan to overcome their individual roadblocks to successful. this is where my expertise can help them finally be successful.
Most of the participants in my stop smoking classes are able to quit. It's not magic but it is because I understand the psychology of smokers and I understand the relapse cycle and what it takes to become a successful quitter.
"I've never quit for more than a few days." This smoker is probably heavily addicted to nicotine and relapses because of the withdrawal symptoms. They might have used medications in the past but probably incorrectly or in inadequate amounts or they might need a combination of medications to be successful. Unfortunately, once the physical aspect is handled, these smokers still need to deal with the other aspects of their smoking and without addressing those issues, they will relapse and blame it on the medication not working.
"I can go 2 or 3 weeks before I give in and smoke." These smokers need help overcoming habitual smoking. Most smokers think that the habit cigarettes are the hardest one to overcome, yet actually it only seems that way for the first month, after that habit cigarettes fall away because smokers get to practice avoiding habits several times every day. For example, often when smokers get a new car, they will avoid smoking in it and very quickly, the urge to smoke in their car passes and this habit is extinguished. These smokers need help with different quitting tips for individual habits.
"I've quit for a year and then something happened and I went back to smoking." When I ask what it was that happened, it is usually stress, negative emotions, or a positive social situation. These smokers need additional coping techniques for these areas.
"This is my first time quitting." Virgin quitters often will have an easy time quitting, too easy and they think they can control their smoking, which they can't. They are too cocky and will almost always relapse.
"It wasn't that hard to quit and I thought I could have one when I wanted to smoke." Very similar to virgin quitters. These smokers underestimate the addictive nature of nicotine. they also may have a selective memory about how hard it was to quit and even if it was easy, it may be more difficult the second time around.
"This class is my last resort, I've tried everything and nothing works." I love getting these smokers in my class because I know that they have the basic foundation to be successful--motivation-otherwise they wouldn't keep trying to quit. They are willing to try almost anything but they lack the confidence that they can be successful and they need an personalized plan to overcome their individual roadblocks to successful. this is where my expertise can help them finally be successful.
Most of the participants in my stop smoking classes are able to quit. It's not magic but it is because I understand the psychology of smokers and I understand the relapse cycle and what it takes to become a successful quitter.
Tuesday, February 17, 2009
Joining the Ranks of Former Smokers
My job has got to be the most rewarding on earth. I just finished 3 workshops in Southern California and many smokers were successful at quitting. That means a few less people will die from heart disease, a few less from cancer, and a few less will be disabled from a stroke or from emphysema, living out the last years of their lives tied to an oxygen tank.
I don't take credit for their quitting, I just provide the right atmosphere and the tools needed, then each smoker is responsible for putting the tools into a plan of action that works for them. Now comes the hard part, staying quit forever. Depending on which study you look at, somewhere between 60 and 90% of quitters will relapse within 1-2 years after stopping. Smoking is called a chronic relapsing disorder and many will fall back into smoking effortlessly by believing that they can control their smoking or certain situations will overwhelm their ability to cope.
It took me 9 serious attempts at quitting before I was finally successful. My wish for today is that this is the last attempt for each of those individuals from my workshops. I hope I never see you again (in another workshop because of a relapse). Good luck on staying quit forever!
I don't take credit for their quitting, I just provide the right atmosphere and the tools needed, then each smoker is responsible for putting the tools into a plan of action that works for them. Now comes the hard part, staying quit forever. Depending on which study you look at, somewhere between 60 and 90% of quitters will relapse within 1-2 years after stopping. Smoking is called a chronic relapsing disorder and many will fall back into smoking effortlessly by believing that they can control their smoking or certain situations will overwhelm their ability to cope.
It took me 9 serious attempts at quitting before I was finally successful. My wish for today is that this is the last attempt for each of those individuals from my workshops. I hope I never see you again (in another workshop because of a relapse). Good luck on staying quit forever!
Sunday, February 1, 2009
Relapsing at Superbowl Parties When Trying to Quit Smoking
Superbowl is one of the biggest sports parties of the year and a time when many former smokers will relapse. A huge social event with plenty of food and drink, with cheering and socializing and a slippery slope for those who have quit smoking. A cigarette seems to fit into this party atmosphere and many will rationalize that one won't hurt. But most people underestimate the power of nicotine--You're a Puff Away From A Pack A Day.
But those trying to quit, don't have to forge the party, nor do they need to relapse, what is needed is a game plan to avoid having that first cigarette. Here are some suggestions:
1. Avoid the alcohol which seems to go hand in hand with that cigarette and with each drink, the inhibitions go down.
2. Sit by the non-smokers or when talking with smokers, excuse yourself when they light up. (You don't have to explain that you don't want to be around the cigarette, go refill your soda, grab some low cal veggies, or go to the bathroom-just get away from the temptation).
3. Don't kid yourself that "One Won't Hurt". Instead say, "That's something I used to do, but it's not a part of my life now".
4. If the temptation to smoke becomes overwhelming, excuse yourself and protect your commitment to remain smoke free and leave the party. You don't need to make a big deal about it, quietly slip away or if you need to make an excuse, just tell the host or hostess, that something didn't agree with your stomach.
5. If you do slip, don't awfulize the situation but learn from it. Don't shame yourself into going and buying a pack for yourself but recommitment to becoming a former smokers.
The next Superbowl won't be for another year, but there are other positive social situations like this that will tempt you, and use this as learning experience
But those trying to quit, don't have to forge the party, nor do they need to relapse, what is needed is a game plan to avoid having that first cigarette. Here are some suggestions:
1. Avoid the alcohol which seems to go hand in hand with that cigarette and with each drink, the inhibitions go down.
2. Sit by the non-smokers or when talking with smokers, excuse yourself when they light up. (You don't have to explain that you don't want to be around the cigarette, go refill your soda, grab some low cal veggies, or go to the bathroom-just get away from the temptation).
3. Don't kid yourself that "One Won't Hurt". Instead say, "That's something I used to do, but it's not a part of my life now".
4. If the temptation to smoke becomes overwhelming, excuse yourself and protect your commitment to remain smoke free and leave the party. You don't need to make a big deal about it, quietly slip away or if you need to make an excuse, just tell the host or hostess, that something didn't agree with your stomach.
5. If you do slip, don't awfulize the situation but learn from it. Don't shame yourself into going and buying a pack for yourself but recommitment to becoming a former smokers.
The next Superbowl won't be for another year, but there are other positive social situations like this that will tempt you, and use this as learning experience
Monday, December 1, 2008
How to Talk to Smokers So They Will Listen To You
Think about when you bought your last car. Did the salesman sell you a car that you really didn't want? Or did you buy a car that you wanted and the salesman provided information and helped facilitate your buying decision? Who was in control? Salesman are taught how to overcome objections to the sale. Did your car salesman manipulate you into buying the car by overcoming all objections or did the salesman provide a solution to your problem? We don't want to be sold something, but we want to buy, subtle difference but a definite one. The salesman you want to do business with is the one that had your best interests at heart regardless if they made the sale.
I consider myself a health educator since I have been helping smokers quit for 18 years and I expect to receive my Masters degree in health psychology in December 2009. Yet my employment background has been in sales for almost 30 years. One of the reasons why I have been so successful with smokers is because I still consider myself a salesman and I have put "sales techniques" to work to help others quit.
In sales, there are a few objections that you cannot overcome such as the buyer doesn't have any money and can't get a loan, then, they can't buy. With smokers there is no objection that I can't overcome because I believe that everyone wants to buy good health (quit smoking), even if they don't know it YET. Someday they WILL want to quit and I want to facilatate the day arriving sooner than later. When talking to smokers, I'm trying to sell "good health" and they may not be buying right now but the last thing I want to do is try to manipulate and overcome all objections and "sell" the smoker, because that will only lengthen his ultimate decision to quit (or "buy" good health). Many try to motivate smokers by nagging, shaming and blaming, none which work but will also lengthen the time before they decide to quit. My job as a salesman of good health is to provide positive encouragement, reinforcement and motivation, and to promote self-efficacy and persistence.
Motivation: finding out the values of the smoker that conflict with the value they find in smoking and present that incompatibility.
Positive encouragement: No matter how small a step the smoker takes to quitting, is something to celebrate: "That's great that you quit for a week...."
Promote self-efficacy & persistence: " ....and I know that when you are ready to try again, you will be successful!"
No Nagging: When you nag, you are trying to force someone to do something that they don't want to do--in other words, they are trying to sell you a car that you don't want to buy.
No blaming or shaming: Blaming someone makes them feel wrong and promotes shame which is the feeling that there is something instinctively wrong with you. Nagging blaming and shaming are not conducitive to the lasting change that is desired. But the smoker must make his own decision which you can support and encourage.
I consider myself a health educator since I have been helping smokers quit for 18 years and I expect to receive my Masters degree in health psychology in December 2009. Yet my employment background has been in sales for almost 30 years. One of the reasons why I have been so successful with smokers is because I still consider myself a salesman and I have put "sales techniques" to work to help others quit.
In sales, there are a few objections that you cannot overcome such as the buyer doesn't have any money and can't get a loan, then, they can't buy. With smokers there is no objection that I can't overcome because I believe that everyone wants to buy good health (quit smoking), even if they don't know it YET. Someday they WILL want to quit and I want to facilatate the day arriving sooner than later. When talking to smokers, I'm trying to sell "good health" and they may not be buying right now but the last thing I want to do is try to manipulate and overcome all objections and "sell" the smoker, because that will only lengthen his ultimate decision to quit (or "buy" good health). Many try to motivate smokers by nagging, shaming and blaming, none which work but will also lengthen the time before they decide to quit. My job as a salesman of good health is to provide positive encouragement, reinforcement and motivation, and to promote self-efficacy and persistence.
Motivation: finding out the values of the smoker that conflict with the value they find in smoking and present that incompatibility.
Positive encouragement: No matter how small a step the smoker takes to quitting, is something to celebrate: "That's great that you quit for a week...."
Promote self-efficacy & persistence: " ....and I know that when you are ready to try again, you will be successful!"
No Nagging: When you nag, you are trying to force someone to do something that they don't want to do--in other words, they are trying to sell you a car that you don't want to buy.
No blaming or shaming: Blaming someone makes them feel wrong and promotes shame which is the feeling that there is something instinctively wrong with you. Nagging blaming and shaming are not conducitive to the lasting change that is desired. But the smoker must make his own decision which you can support and encourage.
Wednesday, November 19, 2008
32nd Annual Great American Smokeout-Can you Quit for One Day?
It's easy to quit smoking, I've done it hundreds of times! Every time you snub out a butt, you have quit smokin. The trick to staying quit is to not light up another one. The American Cancer Society encourages smokers to try to live without their cigarettes for just one day. Sometimes that is all it takes for a smoker to realize that they can live without their smokes. But most smokers have quit for a day and have gone back to smoking without quitting for good.
In most of my workshops, everyone quits smoking but that 100% quit rate is misleading because I think that nicotine addiction is over estimated as a problem to quitting but UNDER estimated as a problem when dealing with relapse.
Many smokers come to my workshops saying I'm their "Last Resort", they have tried everything and nothing works. I know these individuals will be successful long term because they just need a little bit of tweaking of their personal cessation plan. They have the desire to quit, otherwise they wouldn't keep trying. They also have gone through the relapse cycle and once they understand the effect of nicotine on the brain, they can avoid relapse. Often these quitters just need a little bit more information and a few more tools in their quitting toolbox and to be successful quitters need many different tools--not just one--like medications --to be successful.
Virgins or first time quitters will quit also and even thought they will say that since they have quit for x number of days or weeks, I can almost guarantee them that they will relapse and be smoking again within 6 months to a year. They have only learned part of their problem--how to deal with the withdrawal and recovery symptoms from smoking. Sometimes they will listen about what they need to avoid relapsing but often these virgins figure that the problem is licked, no need to go any further.
Yet, they relapse and they will attend another one of my workshops. Other participants will comment that obviously the program doesn't work--and the relapsers will say--"No, the program works, I didn't do the work that I should have to be successful, that's why I'm back. I can quit through this program." They realize they need to take responsibility for not following through on learning what they need to know to avoid relapsing. Many smokers will become like me--a professional quitter--the quitting is the easy part, the hard part is staying quit.
Unfortunately many smokers will become discouraged and give up instead of realizing that the more often they try to stop, the more they will learn about how they are connected to their cigarettes and each time, they add one more tool to the toolbox until they have all the tools to be successful forever.
Quitting is a process and not a one time event. It is considered a chronic relapsing disease. Just as with any other chronic condition, you don't' just deal with it once and it's gone. Quitting is an ongoing relearning situation. The only failure is when you stop trying.
So please try and give up the cigarettes at least for the Great American Smokeout but see this as only the start of your path to breaking your ties to your cigarettes.
In most of my workshops, everyone quits smoking but that 100% quit rate is misleading because I think that nicotine addiction is over estimated as a problem to quitting but UNDER estimated as a problem when dealing with relapse.
Many smokers come to my workshops saying I'm their "Last Resort", they have tried everything and nothing works. I know these individuals will be successful long term because they just need a little bit of tweaking of their personal cessation plan. They have the desire to quit, otherwise they wouldn't keep trying. They also have gone through the relapse cycle and once they understand the effect of nicotine on the brain, they can avoid relapse. Often these quitters just need a little bit more information and a few more tools in their quitting toolbox and to be successful quitters need many different tools--not just one--like medications --to be successful.
Virgins or first time quitters will quit also and even thought they will say that since they have quit for x number of days or weeks, I can almost guarantee them that they will relapse and be smoking again within 6 months to a year. They have only learned part of their problem--how to deal with the withdrawal and recovery symptoms from smoking. Sometimes they will listen about what they need to avoid relapsing but often these virgins figure that the problem is licked, no need to go any further.
Yet, they relapse and they will attend another one of my workshops. Other participants will comment that obviously the program doesn't work--and the relapsers will say--"No, the program works, I didn't do the work that I should have to be successful, that's why I'm back. I can quit through this program." They realize they need to take responsibility for not following through on learning what they need to know to avoid relapsing. Many smokers will become like me--a professional quitter--the quitting is the easy part, the hard part is staying quit.
Unfortunately many smokers will become discouraged and give up instead of realizing that the more often they try to stop, the more they will learn about how they are connected to their cigarettes and each time, they add one more tool to the toolbox until they have all the tools to be successful forever.
Quitting is a process and not a one time event. It is considered a chronic relapsing disease. Just as with any other chronic condition, you don't' just deal with it once and it's gone. Quitting is an ongoing relearning situation. The only failure is when you stop trying.
So please try and give up the cigarettes at least for the Great American Smokeout but see this as only the start of your path to breaking your ties to your cigarettes.
Sunday, October 12, 2008
How Do You "Stick To It" When the Going Get Tough When Quitting Smoking?
Quitting smoking is one of the hardest things that many individuals will do in their lifetime. Why do some people seem to have what it takes to stop smoking and not relapse? Or the opposite side of the same coin, why do some smokers relapse? What is it the makes one quitter successful and the other slip comfortably back to smoking?
When your reason(s) for wanting to be a non-smoker are more important to you than your reasons why you enjoy smoking, and you are be able to say, "I'll willing to do whatever it takes to quit." At that moment, your bond to nicotine is broken, then it's just figuring out what it takes to modify some behaviors and learning new coping strategies. It's the change in attitude from, "I don't want to quit." to "I'd like to quit but...." to finally, "I want (fill in the blank.....) and to me, that is more important than a cigarette, so I will do what eve it takes to figure out how to avoid, not all cigarettes but that first one that will lead to all the rest. How do you stop from having a cigarette in each moment, not forever but each moment. When the thought of smoking occurs, do you romance it and continue the fantasy that you can smoke without consequences? Or do you change the way you think about smoking and make the decision to change your behavior, that you don't have to automatically give in to a craving or a wanting for a cigarette but you can choose to do something else becuase whatever it is that you really want (ie.. good health, more money, better role model for children...) is important enough to figure out a way to avoid that first cigarette. Rmember you're a puff away from a pack a day.
When your reason(s) for wanting to be a non-smoker are more important to you than your reasons why you enjoy smoking, and you are be able to say, "I'll willing to do whatever it takes to quit." At that moment, your bond to nicotine is broken, then it's just figuring out what it takes to modify some behaviors and learning new coping strategies. It's the change in attitude from, "I don't want to quit." to "I'd like to quit but...." to finally, "I want (fill in the blank.....) and to me, that is more important than a cigarette, so I will do what eve it takes to figure out how to avoid, not all cigarettes but that first one that will lead to all the rest. How do you stop from having a cigarette in each moment, not forever but each moment. When the thought of smoking occurs, do you romance it and continue the fantasy that you can smoke without consequences? Or do you change the way you think about smoking and make the decision to change your behavior, that you don't have to automatically give in to a craving or a wanting for a cigarette but you can choose to do something else becuase whatever it is that you really want (ie.. good health, more money, better role model for children...) is important enough to figure out a way to avoid that first cigarette. Rmember you're a puff away from a pack a day.
Saturday, October 4, 2008
The Key to Staying Quit Forever
In most of my workshops, everyone quits smoking but that figure is misleading because I think that nicotine addiction is over estimated as a problem to quitting but UNDER estimated as a problem when dealing with relapse.
Many smokers come to my workshops saying I'm their "Last Resort", they have tried everything and nothing works. I know these individuals will be successful long term because they just need a little bit of tweaking of their personal cessation plan. they have the desire to quit, otherwise they wouldn't keep trying. They also have gone through the relapse cycle and once they understand the effect of nicotine on the brain, they can avoid relapse. Often these quitters just need a little bit more information and a few more tools in their quitting toolbox and to be successful quitters need many different tools--not just one--like medications --to be successful.
Virgins or first time quitters will quit also and even thought they will say that since they have quit for x number of days or weeks, I can almost guarantee them that they will relapse and be smoking again within 6 months to a year. They have only learned part of their problem--how to deal with the withdrawal and recovery symptoms from smoking. Sometimes they will listen about what they need to avoid relapsing but often these virgins figure that the problem is licked, no need to go any further.
Yet, they relapse and they will attend another one of my workshops. Other participants will comment that obviously the program doesn't work--and the relapsers will say--"No, the program works, I didn't do the work that I should have to be successful, that's why I'm back. I can quit through this program." They realize they need to take responsibility for not following through on learning what they need to know to avoid relapsing. Many smokers will become like me--a professional quitter--the quitting is the easy part, the hard part is staying quit.
Unfortunately many smokers will become discouraged and give up instead of realizing that the more often they try to stop, the more they will learn about how they are connected to their cigarettes and each time, they add one more tool to the toolbox until they have all the tools to be successful forever.
Quitting is a process and not a one time event. It is considered a chronic relapsing disease. Just as with any other chronic condition, you don't just deal with it once and it's gone. Quitting is an ongoing relearning situation. The only failure is when yhou stop trying.
Many smokers come to my workshops saying I'm their "Last Resort", they have tried everything and nothing works. I know these individuals will be successful long term because they just need a little bit of tweaking of their personal cessation plan. they have the desire to quit, otherwise they wouldn't keep trying. They also have gone through the relapse cycle and once they understand the effect of nicotine on the brain, they can avoid relapse. Often these quitters just need a little bit more information and a few more tools in their quitting toolbox and to be successful quitters need many different tools--not just one--like medications --to be successful.
Virgins or first time quitters will quit also and even thought they will say that since they have quit for x number of days or weeks, I can almost guarantee them that they will relapse and be smoking again within 6 months to a year. They have only learned part of their problem--how to deal with the withdrawal and recovery symptoms from smoking. Sometimes they will listen about what they need to avoid relapsing but often these virgins figure that the problem is licked, no need to go any further.
Yet, they relapse and they will attend another one of my workshops. Other participants will comment that obviously the program doesn't work--and the relapsers will say--"No, the program works, I didn't do the work that I should have to be successful, that's why I'm back. I can quit through this program." They realize they need to take responsibility for not following through on learning what they need to know to avoid relapsing. Many smokers will become like me--a professional quitter--the quitting is the easy part, the hard part is staying quit.
Unfortunately many smokers will become discouraged and give up instead of realizing that the more often they try to stop, the more they will learn about how they are connected to their cigarettes and each time, they add one more tool to the toolbox until they have all the tools to be successful forever.
Quitting is a process and not a one time event. It is considered a chronic relapsing disease. Just as with any other chronic condition, you don't just deal with it once and it's gone. Quitting is an ongoing relearning situation. The only failure is when yhou stop trying.
Wednesday, September 17, 2008
Should Stop Smoking be an Inpatient Program like for Alcohol?
There are a couple of inpatient programs in the United States. The Mayo Clinic has a inpatient program that is a combination of medications, cognitive-behavior therapy and relapse prevention. Many people successfully quit in this environment. Yet the people that come to my workshops that have been through other inpatient programs, tell me that it is easier to quit in a protected environment because you are away from your normal triggers but once back in your "real" life, every smoker still has the small issues to deal with and it is easy to relapse. Like I have said before--every method will work for some, no method will work for everyone.
I am often told by smokers in my workshops that I am their "last resort" that they have tried everything else and nothing has worked for them. I think that individuals that may benefit the most from an inpatient program are ones that are highly addictive, have other substance abuse problems or a mental illness and need a physician to monitor their medications. Often individuals such as these will need a combination mediation therapy that lasts at least 6 months to a year while they are dealing with the other aspects of quitting such as habits, stress, and social situations.
So if you have the money to spend on an inpatient program that might be the way to go but only if you are serious about working on the other issues to prevent relapse.
I am often told by smokers in my workshops that I am their "last resort" that they have tried everything else and nothing has worked for them. I think that individuals that may benefit the most from an inpatient program are ones that are highly addictive, have other substance abuse problems or a mental illness and need a physician to monitor their medications. Often individuals such as these will need a combination mediation therapy that lasts at least 6 months to a year while they are dealing with the other aspects of quitting such as habits, stress, and social situations.
So if you have the money to spend on an inpatient program that might be the way to go but only if you are serious about working on the other issues to prevent relapse.
Monday, September 15, 2008
Different Skills Needed to Stop Smoking and then to Stay Quit
There are two different periods when a smoker quits. The initial quitting lasts 2 to 4 weeks. This is when the quitter is learning how to deal with the physical aspects of quitting and the habit cigarettes. There are now 7 FDA approved medications to handle the physical aspect of quitting and most individuals are able to get through this period by using one or a combination of these medications or for some, they are able to handle going cold turkey. Habit cigarettes fade away within 3 to 4 weeks because they are habits, you get to practice new habits on a daily basis, so that in a short period of time, most quitters have mastered the physical aspect and their habits. But many are not prepared for the second phase which can last up to a year or more. Without medicinal or counseling support, up to 95% of smokers will relapse within the first year and another 15% the second year. This drops to 60% to 90% if medications and counseling are used.
So the reality is that we are successfully able to get smokers to quit for a period of time but not forever. Preventing a relapse takes different skills than were needed in the first couple of weeks. After 6 months, when the telephone rings, the quitter is not still looking for their cigarettes, the car starts without lighting one up, the withdrawals have long since past but new situations pop up and without preparation, the quitter can very easily relapse.
The problem areas usually center around positive social situations, negative emotions and stress situations, being around other smokers, alcohol and weight gain. For long term success, a quitter will need to face this situations without turning to their long lost friend-a cigarette.
So the reality is that we are successfully able to get smokers to quit for a period of time but not forever. Preventing a relapse takes different skills than were needed in the first couple of weeks. After 6 months, when the telephone rings, the quitter is not still looking for their cigarettes, the car starts without lighting one up, the withdrawals have long since past but new situations pop up and without preparation, the quitter can very easily relapse.
The problem areas usually center around positive social situations, negative emotions and stress situations, being around other smokers, alcohol and weight gain. For long term success, a quitter will need to face this situations without turning to their long lost friend-a cigarette.
Saturday, September 13, 2008
Top 8 Reasons Why Medications Don't Work When Quitting Smoking
I've heard it over and over again--"I tried The Patch (or the gum or any other medication) and it didn't work". there are several reasons why the 7 FDA-approved medications don't work.
1. Under dosed. The guidelines with the use of nicotine replacement products may not deliver sufficient nicotine. If a smoker is smoking two packs a day that is the equivalent to two-21mg patches. If they were only using one, they were not getting anywhere close to the level of nicotine that they are used to and they will suffer from withdrawal symptoms. 2. Used incorrectly. The gum is not to be chewed like gum but just soften enough and then parked so the nicotine is absorbed through the mucosa of the mouth instead of being swallowed into the stomach, which can cause indigestion.
3. Expecting too much. Medications are not a magic wand. Often a smoker will "try" medications with a "show me" attitude. Medications are used to help with the physical symptoms while the smoker learns to deal with the behavioral, social and psychological aspects. If nothing is done to address this issues, after discontinuing the use of the medication, the smoker will relapse.
4. Not used long enough. In a short period of time, most smokers have released their "habit" cigarettes and feel like a non-smoker but they are still at high risk for relapse but they will discontinue their medication because they think they've got smoking beat. Or the individual may experience side effects and simply stop the medication instead of changing the regiment to lower the risk of side effects.
5. Not having strong motivation to quit. Quitting can be one of the hardest things a smoker ever accomplished and it takes the right kind of motivation for the smoker to stick it out when the going gets tough instead of caving in and reaching for a smoke.
6. Assuming that because one kind of medication didn't work, the others won't either. Often it takes someone that is familiar with the medications to make adjustments to fit a particular individuals situation. for some smokers, a combination of several medications is suggested to increase the effectiveness.
7. Not even giving them a chance. Some individuals are concerned about the long term effects of medications or that they may become addicted. Discuss these concerns with your physician.
8. Doesn't make sense to take a little bit of your drug to overcome the withdrawals of your drug. Inhaling nicotine is the faster way to get the highest dosage of nicotine to the brain. None of the over the counter nicotine replacement products can match the speed and dosage level of smoking which is why there is little risk of becoming addicted to OTC nicotine replacement products. Nicotine spray which is by prescription only is an exception and should be monitored by a physician because it is closest to inhalation, in delivering the rapid dose of nicotine
I believe that the physical addiction to nicotine is over estimated when individuals are trying to quit and there are effective medications to help with these withdrawal symptoms BUT I believe that the physical addiction is UNDER rated when it comes to relapse prevention. Inhaling nicotine causes structural brain changes that are still there even after a smoker quits and having even one cigarette is risking a full relapse. Remember, you're a puff away from a pack a day.
1. Under dosed. The guidelines with the use of nicotine replacement products may not deliver sufficient nicotine. If a smoker is smoking two packs a day that is the equivalent to two-21mg patches. If they were only using one, they were not getting anywhere close to the level of nicotine that they are used to and they will suffer from withdrawal symptoms. 2. Used incorrectly. The gum is not to be chewed like gum but just soften enough and then parked so the nicotine is absorbed through the mucosa of the mouth instead of being swallowed into the stomach, which can cause indigestion.
3. Expecting too much. Medications are not a magic wand. Often a smoker will "try" medications with a "show me" attitude. Medications are used to help with the physical symptoms while the smoker learns to deal with the behavioral, social and psychological aspects. If nothing is done to address this issues, after discontinuing the use of the medication, the smoker will relapse.
4. Not used long enough. In a short period of time, most smokers have released their "habit" cigarettes and feel like a non-smoker but they are still at high risk for relapse but they will discontinue their medication because they think they've got smoking beat. Or the individual may experience side effects and simply stop the medication instead of changing the regiment to lower the risk of side effects.
5. Not having strong motivation to quit. Quitting can be one of the hardest things a smoker ever accomplished and it takes the right kind of motivation for the smoker to stick it out when the going gets tough instead of caving in and reaching for a smoke.
6. Assuming that because one kind of medication didn't work, the others won't either. Often it takes someone that is familiar with the medications to make adjustments to fit a particular individuals situation. for some smokers, a combination of several medications is suggested to increase the effectiveness.
7. Not even giving them a chance. Some individuals are concerned about the long term effects of medications or that they may become addicted. Discuss these concerns with your physician.
8. Doesn't make sense to take a little bit of your drug to overcome the withdrawals of your drug. Inhaling nicotine is the faster way to get the highest dosage of nicotine to the brain. None of the over the counter nicotine replacement products can match the speed and dosage level of smoking which is why there is little risk of becoming addicted to OTC nicotine replacement products. Nicotine spray which is by prescription only is an exception and should be monitored by a physician because it is closest to inhalation, in delivering the rapid dose of nicotine
I believe that the physical addiction to nicotine is over estimated when individuals are trying to quit and there are effective medications to help with these withdrawal symptoms BUT I believe that the physical addiction is UNDER rated when it comes to relapse prevention. Inhaling nicotine causes structural brain changes that are still there even after a smoker quits and having even one cigarette is risking a full relapse. Remember, you're a puff away from a pack a day.
Saturday, September 6, 2008
Should you Quit Smoking at the Same Time as you Diet?
Both smoking and weight can cause health problems, so which do you tackle first? Many individuals will gain weight when they stop smoking (see previous post about 7 reasons for weight gain) but few will start smoking when they go on a weight loss program (unless they are a former smoker who has relapsed). We do know now that smoking changes insulin levels and increases the risk of metabolic syndrome and diabetes. I read an interesting article about arsenic in drinking water increasing the same risks and I wonder since arsenic is in cigarettes, if this isn't the causation mechanism in smoking?
There are two schools of thought about making multiple changes at once and I believe that either approach would work depending on the individual. The first approach is to make only one change at a time. Stop smoking and after you stabilize, set up a weight loss program. The idea is instead of making huge sweeping changes all at once, change in small incremental steps because small steps are easier to maintain.
The second approach is that it is hard enough to maintain any change that it is better to do it all at once because each change will reinforce the other. Since stopping smoking can cause weight gain, wouldn't it make sense to work on that issue at the same time, to avoid any weight gain?
To avoid weight gain after quitting, those that are aware of the reasons of weight gain and that have a plan to avoid the traps, are more likely to be successful at minimizing weight gain and be successful at quitting than those with no plan. The combination use of bupropion (zyban) and nicotine replacement products for the first 6 months after quitting can also minimize weight gain. Those who gain the most weight are at a high risk of relapse because the common thought is that-"I'll go back to smoking, lose the weight and then quit again." Unfortunately, as we all know, once the weight is on, it's very difficult to take it off and the individual who relapsed never gets around to quitting again.
There are two schools of thought about making multiple changes at once and I believe that either approach would work depending on the individual. The first approach is to make only one change at a time. Stop smoking and after you stabilize, set up a weight loss program. The idea is instead of making huge sweeping changes all at once, change in small incremental steps because small steps are easier to maintain.
The second approach is that it is hard enough to maintain any change that it is better to do it all at once because each change will reinforce the other. Since stopping smoking can cause weight gain, wouldn't it make sense to work on that issue at the same time, to avoid any weight gain?
To avoid weight gain after quitting, those that are aware of the reasons of weight gain and that have a plan to avoid the traps, are more likely to be successful at minimizing weight gain and be successful at quitting than those with no plan. The combination use of bupropion (zyban) and nicotine replacement products for the first 6 months after quitting can also minimize weight gain. Those who gain the most weight are at a high risk of relapse because the common thought is that-"I'll go back to smoking, lose the weight and then quit again." Unfortunately, as we all know, once the weight is on, it's very difficult to take it off and the individual who relapsed never gets around to quitting again.
Friday, August 22, 2008
Using Cigars to Quit Smoking Cigarettes
Jim quit smoking cigarettes almost two years ago but he has started smoking mini-cigars that are the shape of a cigarette. Many men switch to cigars thinking that this is a safer alternative to smoking cigarettes because "you don't inhale" with cigars. Research has shown that when a cigarette smoker switches to cigars, that they do inhale, it is an automatic response, plus cigars, depending on the size, can have more nicotine than a cigarette, which can making smoking it even worse than sticking with a cigarette.
But it is not a matter whether it is safer or not. The issue is that the need for nicotine or addiction to nicotine is still there. A smoker always gets something from the cigarette that they are not getting somewhere else. The trick is to figure out what it is that the smoker really needs and it's not the cigarette, it is what the cigarette represents.
When a smoker quits, they go through different phases. The first phase is the physical addiction which is very intense for a week and then tapers lasting about 3 to 4 weeks. the next phase is dealing with habit cigarettes which takes a month to reverse a habit. The next phase deals with strong emotions and stress which can last a lifetime. By talking to a smoker and asking what is the longest period of time they have quit smoking for and what happened that caused them to pick up that first cigarette after quitting, I can determine what issues this smoker needs to deal with. If a smoker can't quit for more than a couple of days, then I know they are probably highly physically addicted and their issue is to deal with this. For someone like Jim, mostly likely his return to smoking cigars is to deal with underlying stress or strong emotions.
Finding out what the underlying issues are, and developing a strategy for dealing with the issue is the key for long term success.
Wednesday, August 20, 2008
Dreaming About Smoking Even After Quitting
Yesterday was my 18th anniversary of going smoke free. I gave my first stop smoking workshop one month later. Even after all this time, I still dream that I smoke. It usually happens before a new workshop is scheduled to start and I'm in a panic because I need to quit right now, so that I can facilitate the class. Upon waking, it takes a minute or two to realize it was just a dream and for that minute or two I feel guilty that I have slipped and smoked.
I smoked for over 20 years and it is unrealistic to think that I will never have another thought or dream about smoking but that is all it is just a thought, just a dream (nightmare would be more accurate). all is well. But when we think of smoking, the word that is most often used is--craving. People who have been quit for 5 years will say--"I'm craving a cigarette right now" but what they are really saying is, "I'm thinking about something that I did for a very long time but I don't do that anymore and it's no big deal." Thinking or dreaming about a cigarette is very different than those cravings that hit right after a smoker has stopped smoking, which are physical and mental sensations.
so the next time you think, dream or "crave" a cigarette, just realize that it is just a thought and you can change the way you think about smoking--"It's something I used to do but I've outgrown that and (name what is important to you) is more important to me than having a cigarette.
I smoked for over 20 years and it is unrealistic to think that I will never have another thought or dream about smoking but that is all it is just a thought, just a dream (nightmare would be more accurate). all is well. But when we think of smoking, the word that is most often used is--craving. People who have been quit for 5 years will say--"I'm craving a cigarette right now" but what they are really saying is, "I'm thinking about something that I did for a very long time but I don't do that anymore and it's no big deal." Thinking or dreaming about a cigarette is very different than those cravings that hit right after a smoker has stopped smoking, which are physical and mental sensations.
so the next time you think, dream or "crave" a cigarette, just realize that it is just a thought and you can change the way you think about smoking--"It's something I used to do but I've outgrown that and (name what is important to you) is more important to me than having a cigarette.
Monday, August 18, 2008
Planning Ahead to Quit Smoking
The average smoker smokes a pack a day and each of these 20 cigarette represents a different ritual. The first one in the morning might fit in with a cup of coffee and reading the newspaper. The one that you light up to start your car. The one you grab to answer the phone. The two that you smoke after getting into a fight with your spouse. the unexpected extra half a pack from partying with smoking friends.
When quitting, some of these cigarettes will just naturally fall away, while others will be more difficult to give up. Have you ever bought a new car and didn't smoke in it to preserve the new car smell? Didn't seem a hardship, did it? so you don't have to quit all 20 cigarettes when you quit, you just have to be prepared for the slippery area where you tell yourself, "I'm just going to have one." Because that one, will lead you back to all the rest.
If you're not ready to quit all of your cigarettes, start by breaking the different associations with your smoking. For the first week, don't smoke in your car, you'll get over it. The next week, don't smoke when using the phone. Each week break one more ritual until you're ready to stop all of them.
After you quit, most situations will be easy but there will be those moments that you haven't prepared for--those "out of the blue" cravings. Have an emergency plan for those times. who can you call that will support you? How can you change the way you think about the situation to feel better about not smoking? What can you do to get out of the slippery situation?
Individuals have told me about going to a party where "everyone" is smoking and they finally gave in and smoked a few.
I ask, "Why didn't you leave the party?"
"I didn't want to be rude."
"If you had a sudden case of diarrhea, would you stay? Or would you excuse yourself and go home?"
You don't have to announce to everyone that you're leaving because of being around the smoke, that would be rude. But a quitter needs to protect themselves from relapsing. So plan ahead for slippery areas and those "out of the blue" cravings. The better prepared you are, the more likely you will be successful.
When quitting, some of these cigarettes will just naturally fall away, while others will be more difficult to give up. Have you ever bought a new car and didn't smoke in it to preserve the new car smell? Didn't seem a hardship, did it? so you don't have to quit all 20 cigarettes when you quit, you just have to be prepared for the slippery area where you tell yourself, "I'm just going to have one." Because that one, will lead you back to all the rest.
If you're not ready to quit all of your cigarettes, start by breaking the different associations with your smoking. For the first week, don't smoke in your car, you'll get over it. The next week, don't smoke when using the phone. Each week break one more ritual until you're ready to stop all of them.
After you quit, most situations will be easy but there will be those moments that you haven't prepared for--those "out of the blue" cravings. Have an emergency plan for those times. who can you call that will support you? How can you change the way you think about the situation to feel better about not smoking? What can you do to get out of the slippery situation?
Individuals have told me about going to a party where "everyone" is smoking and they finally gave in and smoked a few.
I ask, "Why didn't you leave the party?"
"I didn't want to be rude."
"If you had a sudden case of diarrhea, would you stay? Or would you excuse yourself and go home?"
You don't have to announce to everyone that you're leaving because of being around the smoke, that would be rude. But a quitter needs to protect themselves from relapsing. So plan ahead for slippery areas and those "out of the blue" cravings. The better prepared you are, the more likely you will be successful.
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