How I Quit Smoking with Tips for Success
I would like to share with you my personal story on how I was able to kick the tabaco habit. At the same time offer my tips on why I was able to succeed. In my life, I have seen many loved ones pass away too early because of cigarettes. The ability to quit smoking is not an easy one. Hopefully, these ideas can help you along the way.
It is important to deal with the two ways nicotine grips to us. The physical and the behavioral. Both need a way to break the cycle. It is simple but not easy. Once I made the choice to quit, whenever I smoked I thought of all the negative things about smoking. How I hated the way I smell. How I can’t taste food as well as I have before. How I get winded walking up a flight of stairs.
I avoided at all cost enjoying the cigarette because that reinforces the addiction. Don’t “Oh, this smoke is soooo good.” It’s not. It is killing you slowly. Remind yourself of that. You have to break that mindset.
The concept is simple, and can be used for any kind of bad habit: Make a plan. Set goals. Reward success. Don’t punish failure but reevaluate/readjust your goals. Keep trying. Keep trying. Keep trying.
Replace Negative Behavior with Healthy and Positive
When I had a craving to smoke, I went for a bike ride. I replaced the nic fix with exercise. Riding my bike for me was a return to my youth. It was fun, helped elevate my heart rate, and actually helped relive the urge for a cigarette. Exercise is the best because of the natural benefits, but there were other things that helped. I also played video games to keep my mind and body occupied. You will need to find that health habit that can replace the urges to smoke. It could be tying fishing flies. Maybe it is knitting. Look for something that is fun and that keeps both your mind and hands busy.
Tackle the Physical Addiction
When you smoke, your body develops a chemical dependence on nicotine. The first thing is you need to do is destroy that chemical dependence. It takes a few weeks or even a month. What I did was set goal or limits on how many smokes I could have in a day. I slowly weened myself from tobacco. I smoked about a pack a day. For the first week I tried to only smoke 15 cigarettes. Then the next week only smoke 12, and slowly reduce the amount I smoked per week until I was not smoking anymore. Next start adding up days being smoke free.
There are all those nicotine patches and gums. Theses could be usefully. Personally, I didn’t want to replace the cigarette with another nicotine delivery system. But for someone who has smoked since for 20 years, it may be helpful.
Tackle the Behavioral Addiction
This is the hard part because it also deals with the social situations. You want to quit smoking, but you don’t want to quit your friends. This part also deals with the rituals of smoking. That smoke after a meal. Smoking with the poker buddies. The first mornings drag. Even after years of being smoke free, I occasionally have cravings after a large meal. Even once the physical dependency is gone, you will have to reshape the way you live.
Start by taking note of those critical times like the morning and evening smoke, or after meals. Know where you need the most help. This can be one of the most difficult part of quitting. At these critical times, take baby steps and reward yourself when you succeed.
I played a little game – how long can I last till that first morning smoke? I would set goal for myself and push that time back after each success. Take pride when your first morning smoke was at noon is stead of 8am. Good job.
Make goals and reward yourself for the achievement. When I made the choice to quit I was smoking less than a pack a day. Set goals to only smoke 7 cigarettes a day. Then next week only 5. When I made that goal I would reward myself. I take the money I would have spent on smokes and get something cool or go to the movies. You could make a money jar and put all the money you would have spent of cigarettes. Then buy something nice for yourself as a reward.
Be proud when you reach your goal. Remember all those people who have urged you to quit in the past? Tell them when you reach your goals. Make them your cheerleaders. You do not have to do this alone.
Forgive Your Self
There is no point in kicking yourself when you are down. If you fall from your plan, don’t punish yourself for trying. Take it as a setback that you had to smoke. Readjust your road to success. Then keep trying. Think of each failure as a stepping stone on the way to success. It will be hard enough to kick the habit. You don’t need to create new obstacles for yourself. For myself I had only been a smoker for 5-7 years. For someone who has been smoking since they were 12, that voyage to smoke free is a long and difficult one. It took me 3-4 times to finally quit. Don’t quit quitting.