Tag: quitting

Go around your house, car, workplace, and other places you have stored tobacco products. Gather all your tobacco, lighters, matches, and other items related to your habit. Don’t forget to check your coats, purses, and drawers.

If you have quit, throw these products away. Seeing these items will not be helpful to staying quit. If you are still working on quitting, having all these items out of sight will also reduce the unhelpful reminders of your habits. You will be more ready for the day you quit completely.

It can be easy to stay in the day-to-day of our lives. Looking ahead can help you see further down the road at where you are headed. Think about how you picture the next year of your life and answer the questions below:

*  Who are the important people in your life?

*  Where do you live?

*  What are you working on?

*  What is the most important thing in your life?

*  At the end of one year, will you be using tobacco/nicotine?

Now, jump ahead 10 years. Ask yourself the same questions. Imagine how you want your life to be. Be realistic and think about where the things you are working on now may take you.

*  Who are the important people in your life?

*  Where do you live?

*  What are you working on?

*  What is the most important thing in your life?

*  In 10 years, how will you think of tobacco/nicotine?

Anytime you are given a reward for something you do, chances are you will do it again. For example: If a person popped out and handed you a $100 bill each time you walked around the block, you would take a lot of walks.

The more rewards you get for quitting (from yourself and others), the more likely you will be successful.

Ciggy Bank

Take a jar and place it next to your “Butt Bottle.” Each day put the amount of money you would have used to buy tobacco in the jar. Write a reward you might buy with the money. Past QuitWell™ participants have taken vacations with their family, bought tickets to sporting events and concerts, and even bought a boat with the savings from quitting.

The Little Things

Give yourself a reward each day that you are successful. Choose things and activities that bring you joy. They don’t have to cost money.

*  Buy or pick flowers

*  Picnic in the park

*  Call an old friend

*  Take your car to the carwash

*  Rent or stream a movie

Over the next week, whenever you have an urge, wait 5 minutes before using your tobacco/nicotine product. If, after 5 minutes, the craving is still there, go ahead and have it. If the urge has gone down to the point where you can put it off further, try stretching that 5 minute “time out” to 10 or 15 minutes. You may find that, with time, the craving goes away on its own.

Waiting 5 minutes is like adding a speedbump to your regular routine. When you approach a speedbump, you probably slow down before carefully going over it. Even if you aren’t ready to quit, this helps you flex your muscle of self-control and show yourself that you can put off tobacco if you really want to.

Start with changing how you react to minor annoyances, like traffic or a chatty co-worker. Work to reduce the number of things that push your buttons. It is not the event itself that determines your feelings-it is what you tell yourself about it. You may have some truly big, serious stressors in your life. Avoid piling the little things on top.

“Men are not disturbed by things, but by the views they take of them.”  – Epictetus

Let’s pretend you got stuck in a traffic jam on the way to work today. You feel angry and upset. But it is not the traffic jam that makes you upset. It is what you tell yourself that upsets you: “I’m going to be late for work.” “I have so much to do.” “This is such a waste of time.”

You cannot change the fact that you are stuck in traffic. Getting angry serves no purpose. If you can look at the delay as a minor problem that you can’t control, rather than a major event, you will feel much better. When your mind stays calm, you may even see ways around the issue, like taking another route or using hands-free calling to join a meeting you’re running late for.

Your outlook on quitting is also very important. If you tell yourself that quitting will be awful, chances are the process will be as bad as you think. If you accept the fact that you will have urges, but nothing you can’t handle, you will have an easier time quitting. Focus on what is gained from quitting, not on what is being lost or the minor discomfort along the way.

Thinking Differently

You can change how you think, feel, and react to any event. The ABCDE model can help you do this.

Activating Event:An event that triggers thoughts and feelings. Example – “I am trying to quit smoking and this event is making me anxious.”

Belief:What you think or say to yourself about the activating event. Examples – “I just can’t quit.” “I don’t have any willpower.”

Consequence:How you feel in response to your beliefs. Examples – “I feel discouraged.” “I feel embarrassed and defeated.”

Dispute:Question your earlier beliefs. Examples – “Wait a minute here, I can do hard things!” “I don’t need to rely on willpower to quit. I can apply skills I’m learning in QuitWell™.”

Effect:How you feel after you dispute your earlier beliefs. Examples – “I can succeed.” “I feel my actions are within my control.” “I can handle this.”

Keeping your motivation and values in mind is a great way to encourage yourself when quitting gets tough. Look for ways to connect your motivation and values to your attitude and actions.

How do your attitudes and actions show what is important to you? If you feel there is a mismatch, it might be time for a new point of view!

Old view:Quitting is going to be horrible. I like to do what I want, when I want.

New view:I value time with my family and want to be a good role model for my kids. It will be awesome to enjoy family time without the interruption of smoke breaks. I can model healthy behavior for my kids.

There are many ways to practice quitting before getting all the way there. You can improve your health even before you feel “all in”.

*  Leave your pack, can, or vape pen home when you go out for short errands. Try leaving products home when you go to work one day.

*  If you are a smoker, put a certain number of cigarettes in a pack for the day. Try to put one or two less in the pack than you’d normally smoke. If you usually smoke a full pack, take a few out at the beginning of the day so “finishing the pack” means smoking 18 instead of 20 cigarettes. After a few days, cut out one or two more.

*  Put your cigarettes, can, or vape pen out of reach in your car. Maybe keep them in the trunk of your car, or in the backseat. When you want to have one, you will need to pull over to the side of the road to safely get it. When you do, just take one. This makes your habit a lot less convenient. Practice working through an urge while you are deciding if you want to pull over or keep going.

What are some other ways you can practice change?

*Body Posture:Be relaxed and natural. Avoid slouching, putting your hands in your pockets, or facing away from the person you are speaking with.

*Eye Contact:Good eye contact is vital to convey self-confidence and interest. Don’t stare at the other person-this comes across as a challenge.

*Voice, Tone, and Quality:Use a strong, varied tone. Speak clearly and firmly. Don’t shout or speak too softly. Don’t whine.

*Distance from the Person:Don’t position yourself too far or too close.

*Facial Expression:Let your face convey the same message as what you are saying.

*Content:Use short sentences. Be specific, clear, and firm.

Practice First

Plan or write down what you want to say. Have responses ready ahead of time to deal with questions and comments. Reinforce your remarks by saying what positive outcomes will occur for you and the other person. Practice in front of a mirror or with a friend.

Benefits of Being Assertive:

*  You can feel comfortable saying “no.”

*  You have more confidence to ask others for help.

*  You gain more respect from others.

*  You feel less angry with yourself and with others.

*  You feel justified to say what you want to say.

*  You feel comfortable requesting clarification.

*  You accept compliments graciously.

*  You can change your mind without feeling guilty.

Creative imagination is the acting out of an event or activity in your mind before it really happens. It allows you to work through the event or activity ahead of time so that you will be better prepared to deal with it. Many athletes practice an upcoming game in their heads before stepping onto the playing field.

A study was done to compare “creative imagination” to actual practice with a group of basketball players. Three groups of students were used.

*Group 1– Practiced making free throws every day for 20 days.

*Group 2– Threw the ball on the 1st and 20th days, but did not practice in between.

*Group 3– Threw free throws on the first day and then spent 20 minutes a day for the next 20 days imagining that they were throwing the ball. If they missed, they had to imagine changing their aim.

On the 20th day:

*  Group 1 – Improved their scores by 24%

*  Group 2 – No improvement

*  Group 3 – Improved their scores by 23% by using creative imagination

Mental practice can help you change your feelings about day-to-day events. Picture yourself succeeding with your goals and getting through trigger situations. The power of your mind to change what you imagine to be real is vast; all it takes is a little thinking and practice.

What would you like to imagine doing differently? Picture yourself doing things the way you want. Repeat this practice every day for at least 2 weeks.

Start to plan your response to slip-ups even before you have fully quit. Slip-ups are very common, especially in the first few weeks of trying to be tobacco/nicotine free. A slip-up is also called a ‘lapse’. The better you manage a lapse, the easier it will be to avoid full relapse. Relapse refers to going back to a regular habit of using tobacco/nicotine products.

No one is perfect. Try not to view the slip-up as a failure of willpower or strength. Remember, you are so strong.

Become hyper-aware of what just happened. It is important to understand the triggers related to a slip-up.

*  Where are you? Is this place still a trigger for you? If possible, try to avoid this area for now. Or, make sure you have substitutes handy, like NRT gum or cinnamon candies.

*  Who are you with? How can this person support you in the future?

*  How are you feeling? Learn to separate your emotional response from situations and feelings. Smoking/chewing won’t change anything about the situation.

What do you need to work on so that you can respond differently next time? Review the urge tamers, call your support person, or give your mind a quiet moment to really answer the question.

How do you want this situation to go next time? Imagine responding differently to the trigger. Use the creative imagination exercise. See yourself doing what you want to do.