posted on Feb, 24 2010 @ 09:24 AM
I used to say that "quitting smoking isn't hard -- I've done it lots of times."
I once stopped for two years, and then invented a reason to pick it up again.
Don't know if this will help, but here's what finally worked for me. ALL of the following are my perspective, and not an attempt to make blanket
statements that apply to everyone.
1. I have to recognize that the physical addiction is difficult, but short-lasting. The psychological addiction is more difficult, as it's
elusive and sneaky, and at times I am prone to BSing myself with various snarky internal dialogues that are thinly-disguised justifications to smoke,
i.e. "I just want to see how it tastes, now that I haven't smoked for X months" or "Now that I've quit, one every once it a while won't hurt."
The last is probably true for me, IF I were able to keep it to just "once in a while". For my addictive personality, that isn't possible.
All I'm doing is opening the door back up again.
2. The last time I quit, I started breaking up the behaviors that I associated with smoking: I stopped having a cigarette with coffee, I forced
myself to not smoke for two hours after I got up, I forced myself to not smoke when I was driving or even in the car, I waited an increasingly longer
time after eating to smoke, and the biggie -- I forced myself to CHOOSE between EITHER drinking alcohol, or smoking, but never both.
3. We're often encouraged to make a big fanfare of quitting -- to create a support group, to notify all our friends and family of our desire to
quit, to mark a calendar counting down to the grande quit date. I think that works for some, for me it created a systemic failure. When I quit
the last time, I didn't even tell my wife. Why? Because all those notified people then are relegated into the role of enforcers or spies, and
since they care about you, they are watching for suspicious smokelike activity. Then, you resent them, hide things from them, and sabotage your own
goals. Better to just do it, relying upon your own wits and will.
4. I've tried the patch and I think it works for most people. I never could get the @#$% things to stick to my skin. I even duct-taped a
couple of them on. I work hard physically and sweat a lot, so perhaps that wouldn't be a problem for you. I think I also abused the patch
process by slapping one on before its time.
5. Be very careful of substitutions for smoking. It's not uncommon for people to gain weight or increase other activities which are potentially
harmful to their bodies. This outlines another of my internal dialogues -- "you're quitting smoking, so what if you gain a few pounds", which
turned into "you gained a few pounds, perhaps that's more dangerous than the smoking. It's been a while since you smoked.... maybe just smoke once
in a while........."
6. Quitting smoking felt to me like turning my back on an old friend. I actually felt meloncholy about it. "yeah, me an' cigs, we been through
a lot together." blah blah blah. They are not your friends. They are nasty little bundles of addictive substance that make billions of dollars
for companies that could give a damn about you or your health. You can and will make new friends of some activity that is beneficial.
7. Initially, try to not take a long-term view of your quitting -- that can lead into #6 above. Quit for today. When you wake up the next day,
don't congratulate yourself for yesterday's accomplishment -- it's too soon for back-slapping. Quit for another day, and when you feel the urge
strongly, keep quitting for an hour. Sometimes the strong pull eases off. What I think is happening is we're battling our addictive self, and it
doesn't want to give up the ship easily. Our brains will help the addictive self with all these bullcrap dialogues because the brain will take the
easy way out -- it feels an addictive pull and the quickest way for the dopamine release is to create a situation or idea that justifies it. It
might even freak you out as it did me, thinking that I felt like a split personality -- one that wanted to quit, and the other that was fighting it.
It will pass.
8. I had to just keep telling myself, "YOU are in control of this body. YOU made the choice, and it's a good one. YOU don't want to die of
some stupid self-inflicted disease or condition before your time. YOU are in control, and it's nobody's responsibility but YOURS. DO IT!
9. I gave myself rewards after a time. In my case, that's often tools, or camera equipment, or even small things like new guitar strings.
10. I would intentionally put myself in situations (after I'd quit for a month) where I'd be with smoking friends. Bars are the worst. I
didn't do that to test myself, but to reaffirm that I was in control. Yes, I've talked about control a lot. You need to believe that you really
are in control.
11. We all have stressful situations that happen to us in life. Grief, in particular and/or harrowing close-calls are the worst. Don't fall for
it. If you do fall off the wagon, the game is NOT over. You screwed up. It won't be the first time in your life that you do, nor the last.
Keep your guard back up, and eventually it will get easier, much easier. For me the breakpoint was six months. I knew I would never go back
again, even if the worst thing I could imagine happened. I now know that I don't want to kill myself. I want to live.
12. An increase in physical activity was useful to me. I used cigarettes to fill blank spaces where nothing was happening, and I associated
smoking with peaceful, introspective times......... looking out over the ocean, watching the birds, time for a "peaceful" smoke. Fill the blank
spaces with activity. Fill it with STUFF. There's plenty to do. I took up an old activity -- working a heavy bag. Fill time at work with
WORK.
13. Forget guilt and self-loathing. It's worthless and only lives if you feed it. You're a good person who has an addiction. Only you can
fix it.
14. Don't be disappointed if food doesn't taste better, or air doesn't smell better, or even if you don't have superhuman lungpower right away.
That always pissed me off -- people with good intentions would tell me these things would happen, and for me they never did, other than the
lungpower. I DID get a lot more lungpower, however it came in small increments that were initially difficult to quantify. You'll look back a year
later and realize how much more you can do.
15. Back to #3 above........... that doesn't mean you shouldn't keep up with folks here and elsewhere. You will enjoy positive reinforcement
from those that care about you, just don't make that the basis of your quitting. You deserve the positive reinforcement and kudos -- you'll have
done something that is very difficult, but probably not more difficult than many other things you've accomplished that you might take for granted.
Sorry for the verbose post. I'm not a quitting expert nor an addiction know-it-all. This is what worked for me, and I had to really delve into my
quirky psychology to git-'er'done. You're probably a lot more balanced and normal than I am....... but do be mindful of the internal
dialogues. That isn't you, that's the addiction. Addiction bad. Kill it.
Good skill! Best to you....... you'll thank yourself, and you'll be glad.