Smoking is More than Just A Physical Addiction
During this day in age, it is no surprise: smoking kills. One in two lifelong smokers will die from this detrimental habit, but yet they continue to smoke. Why? Is death not great enough of a deterrence? Most smokers assume that they cannot quit only because of the physical addiction [to nicotine], but in all actuality, this type of addiction is just the tip of the iceberg. Smokers need to understand that it is actually thepsychological addictionthat is preventing them from quitting, and it is deeply integrated into their daily routine. Once this is understood, they can learn the necessary steps and obtain the necessary tools to quit for good.
How Strong is Psychological Addiction?
Believe it or not, nicotine addiction is only 25 percentphysicaland 75 percentpsychological. Nicotine withdrawal symptoms only last for about three minutes. The other irritable feelings (anxiety, grief, depression, etc.) a smoker will endure while trying to quit are directly related to psychological addiction.
Why is Psychological Addiction so Strong?
The psychological addiction is so strong because smoking becomes a major aspect of a smoker's life. It constitutes a major part of their daily routine, becoming almost ritualistic in nature. They fire up a cigarette when they wake up, while driving or waiting at a traffic light, after a meal, while sipping a cup of coffee, while talking on the phone, or during a night out socializing and drinking. These daily activities are called "triggers" and they are directly linked to psychological addiction.
How to Overcome Psychological Addiction
Eliminating these triggers listed above is based mainly uponbehavior therapy, orbehavior modification. This type of psychotherapy primarily focuses on changing learned, maladaptive behaviors into adaptive ones.
Because most smokers light up a cigarette without thinking, information will not act as a deterrent. In order to sever the learned, but yet subconscious link between smoking and specific daily triggers, they need to follow the steps listed below.
Step 1: Identification
The first step in changing your smoking routine is to identify the triggers that are unique to you. Write down all of the following triggers below that apply to you specifically and add any additional ones you can think of:
- After Waking Up
- After Eating a Meal
- After a Snack
- While Drinking Coffee
- While Talking on the Phone
- While Driving
- While Drinking Beer or Wine
- When You are with Other Smokers
- While Waiting in Line
- After an Argument
- While Watching TV
- While Playing Cards
- While on the Computer
- While Reading a Book
- During Break Time at Work
- While Anxious, Depressed, or Stressed
- While doing Homework or Deskwork
- Before Going to Bed
Step 2: Unlearning the Behavior: Avoidance & Replacement
During the first few days of quitting, the hardest ones, try and avoid as many triggers as you can altogether. If you only smoke while talking on the phone, for example, try emailing your friends or communicating with them through facebook or twitter.
However, as you will discover, some triggers you cannot avoid. For these triggers, you will need to learn how to replace the maladaptive behavior (smoking) with something else-- much healthier. For example, if you smoke while driving, leave your cigarettes at home and bring along a snack. Trail mix and sunflower work especially good because you consume them bit by bit over a period of time--just like you smoke.
Some healthy, replacement behaviors will work for multiple triggers, but for others you will need something entirely different. Just be creative.
If you have an urge and do not think you can endure it, just take a deep breath, relax and give it some time. Remember, over time they will gradually become less intense and they will eventually no longer bother you.
Lastly, and most importantly, increase your chances of quitting by employing the steps above in combination with a treatment plan.Below, I will provide you with the most effective anti-smoking resources available today! Best of luck!
Hypnosis
Beat the psychological addiction and power your mind to quit smoking. Many hospitals are providing hypnosis for their employees who smoke because of its effectiveness.
Lung Detoxification
Cleanse your tar-filled lungs!
Recommended Reading:
The Hidden Dangers of Smoking
