Contributed by David O.
My Non-Smoker’s Recipe
- Make a personal decision to quit
- Notice what triggers lighting up
- Mix things up—change the trigger behavior
- Wait before lighting up when you have a craving
- Exercise regularly and drink lots of water
- Call 1-800-QUIT-NOW for support
I had smoked since I was 13 and for years I promised myself I would give up that habit for the New Year. I used nicotine patches and gum, which helped me give up smoking for a while. But, within months, I found myself lighting up and before I knew it, I was smoking again. Needless to say, more than a decade of being unable to do this left me feeling like a failure. Well, I am happy to say that I actually quit smoking because I created a recipe for my success.
Ingredient 1: I made the decision that I wanted to quit, not for my family, not because I should but because I wanted to for me. I had to want to be a non-smoker not someone who was depriving themselves.
Ingredient 2: I decided not to quit right away but to note my smoking patterns. When did I want to light up? What were the triggers? I found that talking on the phone was an automatic trigger. As soon as I sat down to chat, I lit up. I also found I smoked when I drank alcohol and coffee, and right after lunch and dinner. I even found that I lit up on the same corner every time I walked my dog.
Ingredient 3: In order to break these triggers, I had to change my behaviors. I made my calls while walking. I stopped going out drinking and hung out with my friends at art shows instead. I walked my dog a different way and brushed my teeth immediately after every meal. I noticed that changing my behaviors short-circuited the triggers.
Ingredient 4: Instead of giving in as soon as a trigger hit, I decided to wait five minutes. I found that waiting each time got rid of that knee jerk reaction to light up and helped reduce many cravings.
Ingredient 5: I cultivated some new habits. Since I was doing less drinking with my friends, I decided to invite them to do other things such as exercising. We all agreed on hiking. This was a lot of fun and did the job–it distracted me from my cravings. It was hard work at first because my lung capacity had been compromised by years of smoking. But now I love it. It also helped me avoid the weight gain that sometimes accompanies quitting smoking.
Ingredient 6: I got support. Even with all these steps I still had cravings. Instead of taking it all on myself, I reached out for support by calling 1-800-QUIT-NOW. They suggested that I stay hydrated to help flush the toxins out of my body. They also told me that, on average, it takes 6-8 attempts to finally quit smoking.
Well, I finally quit and it’s been five years since I have been a non-smoker.
Are there other steps that helped you overcome your smoking addiction? We invite you to share your comments in the box below.
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