Ready to Quit Smoking? Six Steps to Ensure Your Success

The idea of giving up cigarettes can be daunting and even a bit frightening. It's a lifestyle change.

Along with the physical addiction to nicotine there are several psychological barriers that you will need to overcome. Consider the following as you prepare to make changes for a smoke-free lifestyle.

First -Understand the addiction. Nicotine is the additive drug found in tobacco products. Be prepared for the temporary symptoms of nicotine withdrawal . There are several nicotine patches and gums available which ease the physical aspects. Seek advice from your physician to determine which option is best for you. The following are some withdrawal symptoms you may experience. The important thing to remember is that these are temporary. Hang in there and don't be discouraged. What you're experiencing is common and it will pass.

Cigarette cravings will be most prevalent the first week, lessening over time.

Hunger pangs, sometimes confused with cigarette cravings.

Irritability and anxiety, usually lasting 2 to 4 weeks.

Temporary feelings of depression.

Decreased concentration, lasting a couple weeks.

Insomnia (sleepless nights) may occur initially, lasting a few days.

Light-headedness from increased oxygen, lasting a day or two.

Coughing or dry throat may result to rid extra mucus caused by smoking.

Second- Be clear on why you want to quit. Your reason for giving up cigarettes is likely because there is something you wish to gain in your life. What benefits will you get from quitting? What makes it meaningful to you? Are you looking for increased energy as when you hike, go for a jog or climb a flight of stairs?

Do you want to sing at the top of your lungs? Do you want freedom from a controlling habit? Are you seeking increased social acceptance? Do you want to experience more joy in your life? Are you seeking a healthier lifestyle? Whatever your motivation for quitting, be sure to keep it the forefront of your thinking. Visualize yourself living out your ideal lifestyle. Focus your thoughts on what you are gaining not what you are giving up. This is your life. Whatever difficulty you face as you transition to smoke-free lifestyle is worth it. Remember what you stand to gain.

Third- Be Aware of your smoking patterns. Smoking is a habit. Habit is formed by repetition. Over prolonged periods the repetition of smoking becomes associated with your daily routine. What everyday activities do you connect with smoking? Talking on the phone, finishing a meal, driving in the car, waking up, feelings of stress or relaxation?

Identify the parts of your routine that trigger the urge to smoke. Once you know what they are, you can begin to think of ways to disrupt these triggers and break the habit. This often requires lifestyle changes. Begin with those triggers which are strongest. What other behavior can you introduce in those situations? Wash the dishes, brush your teeth, have a glass of water, call a friend, read your email, workout, go for a walk or a bike ride, eat healthier, avoid alcohol, take a warm bath? Modify your lifestyle to create an environment that facilitates changing the old patterns.Change is not only possible it is inevitable. Stick with it. It will pay off.

Fourth- Recognize "gremlins" and negative self-talk. The gremlins referred to here are actually our fear habits. We all have them. This is the part of us that hates change and will do anything to keep the status quo. We may do this as a way of protecting ourselves from the uncertainty that may result from the change. Or sometimes it comes in the form of self-sabotage because we don't think we are worthy of a better life.

The form the gremlin takes is the negative self-talk that occurs when we begin to make changes. These are the thoughts you have which attempt to justify why you shouldn't even try to give up cigarettes. "I'm going to be more stressed." "I'll gain weight." "I'll be irritable." " I won't be able to enjoy a meal or a cup of coffee." "I'll never succeed." "Why even bother?" You know the rest. These are self-limiting beliefs which are false. Recognize this negative self talk exists and be prepared to disarm it. Often just by noticing it, we weaken its power over our behavior. So when the negative self-talk starts in, don't listen to it. You know better. It's possible to be successful. You can give up smoking. You deserve to achieve a better lifestyle. Don't lose sight of this!

Fifth- Create an environment of encouragement. Find a least one person who will be your champion and hold you accountable. You need support. Don't be ashamed to seek it out. Be proud of yourself for quitting. Share the hurdles and victories with someone who cares. Reward yourself for the effort and sacrifice you are making. Treat yourself to something special, using the money you are saving by not buying cigarettes. Ask family and friends to support your decision by not smoking around you. Encourage them to join you in quitting as well.

Sixth -Be prepared for the possibility of a relapse. There's a good chance that this is not the first time you've tried to quit smoking. If this is true for you, then you have already experienced a relapse. A relapse can occur at anytime; sometimes within the first day or six months or even years after quitting. This experience can leave you feeling like a failure and often drains motivation to continue the process of quitting. The key here is to remember that quitting is a process; and the relapse is a common part of the process for many people. Instead of focusing on the relapse, turn your attention on what can be learned from the experience.

What can you do differently? What caused you to take that cigarette? Was it a familiar smoking pattern? What was the social situation? Who were you with? Was the any negative self-talk occurring at time? With this information you can focus on what to do differently in the future. Remember your reasons for quitting in the first place. These reasons are no less important now. Be good to yourself, avoid self pity and get rid of the cigarettes. Changing habits and routines can be a challenging process but not impossible. A relapse does not mean defeat. You can still be successful in achieving a smoke-free lifestyle. Keep at it!

Reference:Carla Paton