Then, Start by Substituting that will to smoke for the will for certain stress coping activities, this is termed stress coping therapy and it’s the most fundamental step in quitting smoking. This is how it works, because most smokers would smoke to cope with stressful events like anxiety, fear, depression, unemployment, grief, and other life difficulties, one need to find alternatives to managing these conditions, otherwise, after a successful quit, one would just fall back to relapse. Note that most times before the onset of addiction, one may start smoking by accident or even out of curiosity, in other words, the reason why one starts the act of smoking is totally different from the reason why one can’t do without smoking, while the former reason is not a major problem and may easily be dealt with by counseling, the later reason contributes to addiction and usually managed with suitable stress coping therapies like: hypnotherapy, meditation, acupuncture, breathing exercises e.g yoga and sensory relaxation techniques. Hypnosis works by getting you into a deeply relaxed state where you are open to suggestions that strengthen your resolve to quit smoking and increase your negative feelings toward cigarettes. Acupuncture is interestingly becoming an effective and widely accepted alternative medical approach. It is one of the oldest known medical techniques, and believed to work by triggering the release of natural pain killers like endorphins which allow the body to relax. And as an aid to quitting, acupuncture also help manage smoking withdrawal symptoms. Sensory relaxation, meditation, and exercises such as yoga all help relax the mind thus make a smoker less vulnerable to the thoughts of cigarette.



Make a list of all the possible advantages of quitting. Write with block letters on the inside cover of your pocket diary all achievable benefits of not smoking. Your list may include 1. If I stopped smoking, I will feel healthier, sounder, and have more energy. 2. If I stopped smoking I will have whiter teeth and fresher breath, and everyone would love to interact with me. 2. If I stopped smoking I will lower my risk of having cancer, lung disease, heart attack, stroke, cataract and subsequently I will live long. 3. If I stopped smoking I will have great skin colour, texture and elasticity, in turn slow than aging and for my wife, prevent early breast sagging. 4. If I don’t smoke I will make myself and my partner, friends, and family proud of me. 5. If I stopped smoking, I will no longer expose my children and others to dangers of my second-hand smoke. 6. If I stopped smoking, I will have a healthier baby 7. If I stopped smoking, I will have more money to spend. 8. If I stopped smoking, I won’t have to worry about how and when next I will smoke.



Occupy your own world for a true change. At this level you need to be proud of your noble quest for this quit. Paint beautiful pictures of your life without smoking. Sometimes at the course of this quest, one might need to re-choose new friends and accomplices, most often those that would help you occupy your new world.



Keep off all cigarettes and activities that stimulate smoking. To completely detach from smoking, you need to remove all cigarettes from your bedroom, study, car, and place of work. Avoid spending time with friends at gatherings that would require smoking; otherwise it would stimulate your desire for smoking. While as a student you may cultivate the habit of spending more time in the library and in the games, this prevents unwarranted loneliness and mind-distraction. At place of work, avoid having launch with friends that smoke. For some smokers at work place, ending launch might mean lighting up, however you may prevent this after meal smoking by starting your launch with non smokers and ending it with lots of fruit juice.



Engage exemplary people in your plan, these are your trusted friends, family, and your physician. Open up your plan to them and seek for counsels. Tell them to monitor and encourage you in your quest. This is what happens when you involve exceptional people in your plan; because as you go in your quest, the so called self-discipline may naturally dwindle, the effects of these people’s encouragement provide you with extra strength to forge ahead and never quit ‘quitting’.



Fly ‘no smoking’ fliers around as you lead your new world. Get small ‘no smoking’ fliers, stickers and hand bills, attach them on the walls of you bedroom and study. You can also set these anti-smoking illustrations as the desktop background of your personal computer. This approach would help your conscious mind get rid of smoking.



Replace craving symptoms. These are termed withdrawal symptoms, and occurred on stopping the intake of any addictive substance. For nicotine, these symptoms tend to be worse owing to the high level of its addiction. So when you suddenly quit smoking as an addict, you may experience dizziness, restlessness and even headache because you lack the usual immediate release of sugar that comes from nicotine. You may also experience increased appetite and may tend to eat more, however try to exercise regularly to avoid overweight. These sugar-related cravings would normally last for few days before the physiology of your body adjusts, notwithstanding, you may cultivate the habit of taking lots of fruit juice to slightly raise your blood sugar. Diabetic smokers are advised not to practice this and should resolve to been closely monitored by their doctors. Note that smoking with high blood sugar is like smelting an ore with the bare hand. Another important approach to replacing craving symptoms is with the use of nicotine and non-nicotine replacement therapy. Nicotine replacement therapy involves replacing cigarette with nicotine made substances like nicotine gums and patches. They work by delivering small and steady quantity of nicotine to the body in order to relieve these withdrawal symptoms and conversely releasing neither tar nor poisonous gases produced by cigarettes. Non nicotine replacement therapy includes the use of certain medications like zyban (bupropion), an anti-depressant. This drug works by increasing levels of dopamine and norepinephrine in the brain, leading to an enhanced feeling of pleasure. Hence, replacing a smoker’s cravings with any of these approaches helps focus on breaking the psychological addiction involved as a smoker gradually learns new coping skills.



Encourage your co-smokers to also quit smoking. At the tail end of your battle, it is advisable to encourage your co-smokers and motivate them to quit. Many are stuck in the clutches of this addiction because they lack help on how to go about quitting. By teaching them your ‘smoke free’ methods, you are setting a tested and trusted example for them to live on. It’s the reality of your success that would keep them going in their own quest for quitting.



Educate and empower youth. Staying smoke free takes a long stride and a great mind; however your success should be transformed into youth empowerment by going back to the grassroots and educating teenagers on effects of tobacco smoking. Help enable their orientation for healthy lifestyles and their resolution for a negative attitude towards smoking, and always keep in mind the usual saying ‘experience is the best teacher’.

Join the Conversation

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from Ayodeji Erubu's Blog.

You have Successfully Subscribed!

Pin It on Pinterest

Share This