reply to post by Max_TO
. . . comments from a psychologist . . .
1. You have received some very good first person comments from folks hereon already.
2. Cognitive Behavioral Therapy can be a great help. However, it is not passive magic. ONE MUST DISCIPLINE ONE'S THINKING AND WORK HARD AT IT as the
3. You are what you think--particularly what you think obsessively. REWIRING YOUR BRAIN AND REFLEXES TAKES TIME. It's like deep grooves in an old
vinyl LP record. The actual nerves, neurons in your brain and other body parts involved in smoking become thicker and more plentiful along the paths
used. IT TAKES TIME TO ALLOW THOSE TO ATROPHY SOMEWHAT AND ESTABLISH NEW COMPETING ONES FOR GOOD THOUGHTS AND BEHAVIORS.
4. IT IS WELL WORTH THE EFFORT. Why let an expensive poison stick be your slave-master!
5. It may help you to write down the list of reasons why you know it's important to quit. Have them on a 3 X 5 card with you at all times. Review the
list as fitting and needed.
6. Picture yourself free of tobacco; free of the craving; free of the smell; with improved taste of food; with improved relationships; with improved
self confidence; with improved self-esteem; feeling generally better about yourself and viewed as healthier, smarter, more mature by those you meet;
those you love, those you work with, customers. Keep that focus, that picture readily available to meditate on; focus on, fix on.
7. You might be able to find color pics of cancer ridden lungs on the net. Print them off. Post them in all your favorite places in your home and car.
8. VISIT A HOSPITAL. TALK TO FOLKS WHO ARE DYING FROM EMPHYSEMA. Listen to their difficult breathing. Talk to their loved ones. Ask them about what
breathing is like for them.
9. Get about a dozen drinking straws. Maybe 2 dozen--a mouth full. Breathe through them without any obstruction . Then clamp all of them off except
for one and clamp off that one except for a very small percentage of it. Try breathing again through the packet of clamped straws--for as many as 30
seconds to a minute or 2. Imagine having to breathe that way 24/7.
10. You may well need some new friends. There's a LOT of ATTACHMENT DISORDERED, rebellious, low self-esteem; narcissistic, selfish, gamey etc. stuff
that seems to be part of the personalities and lives of a significant chunk of smokers, in my experience and observation. Often it seems like, even
the manner of holding a cigarette is kind of an "up yours" sort of mannerism. Healthy, mature, balanced, overcoming, sharp, winner sorts of people
do NOT NEED such junk in their lives.
11. It may help you to read up on ATTACHMENT DISORDER and do some work in overcoming such. The best book on it is called ATTACHMENTS . . . by DRs
Clinton and Sibcy sp?
12. It may help you to have a drinking straw to fiddle with and chew on for the first month or 3. Also, a pen can be useful for your fingers to be
13. STICK WITH IT. PERSISTENCE IS A HUGE PART OF SUCCESS IN ANY FIELD. IT IS CERTAINLY NECESSARY IN OVERCOMING ADDICTIONS.
14. AVOID THINKING THE FIRST THOUGHTS TOWARD SMOKING. It's like a link in a chain of small discrete bits of thought and behavior. The first few links
are relatively easy to STOP--especially the FIRST ONE. By the time one is about to light up--it's like a run away train--very difficult, usually, to
15. You CAN use THOUGHT STOPPING. Picture beginning to think about smoking. After the first second or two--YELL STOP to yourself--out loud or silently
in your head. I knew of a woman working to overcome food addiction once because of her obesity--who would yell it out loud wherever she was--she was
16. THEN, Once you have interrupted that thought down the tar black road to a ciggy but--FORCE YOURSELF TO THINK OF OTHER THINGS--such as the smile of
your loved ones at your being cigarette free. Think of a beautiful nature scene with fresh air, a water fall, great food . . . the smell of your
favorite loved one uncontaminated by clogged nose-works.
17. REWARD YOURSELF FOR SMALL SUCCESSES. Either with points or time doing some favorite activities etc. Perhaps XX minutes of computer time for X
hours free of a smoke etc. You can use poker chips or changing pennies from one pocket to the other etc. It's better to reward yourself promptly for
making good choices.
18. Avoid berating yourself, condemning yourself, kicking yourself. That tends to wind up your anxiety and your craving for some familiar pleasure.
Merely say something like "The next time such a temptation comes, I'll nip it in the bud by . . . "
19. Realize that orgasm, nicotine, food-sugar, exercise thrills, etc. all trigger DOPAMINE pleasure releases of chemical and neural pleasure centers.
You are fighting deeply engrained physiology as well as attitude, etc.
20. AGAIN--PERSIST, PERSIST, PERSIST AND PERSIST SOME MORE. PERSIST UNTIL THE GOAL IS REACHED. YOU ARE WORTH IT. You are worth it to yourself and to
your loved ones.
21. You are welcome to U2U me bragging about your successful smoke free hours and days as often as you see fit. I'll be glad to do what I can as
often as possible to affirm and encourage you.
22. Talk to all your closest friends, relatives, co-workers. Give them eye contact and speak to them in NO UNCERTAIN TERMS. INSIST THAT THEY
UNDERSTAND HOW SERIOUS YOU ARE. INSIST THAT THEY UNDERSTAND THAT YOU WILL !!!!NEED!!!! THEIR SUPPORT AND COOPERATION. INSIST THAT THEY UNDERSTAND THAT
YOU WILL NOT TOLERATE LESS IF THEY WANT TO CONTINUE IN A CONSTRUCTIVE RELATIONSHIP WITH YOU.
23. May God be with you in your effort. Please keep me posted.