QUITTING TOBACCO USE
There are many reasons to want to quit using tobacco. For the sake of brevity, we will not be listing them individually. There is a lot of stuff that goes into it. It is as much a mental challenge as it is a physical. Many people go through uncomfortable nicotine withdrawal symptoms. Many successful quitters have tried many times to quit. We will summarize ways of quitting, but you need to listen to your body and find that method that best works for you.
Understand that nicotine is an addictive drug. Your body becomes dependent on a certain amount of nicotine and causes discomfort if that amount is not maintained. There are healthier replacements to ease the withdrawal effects of nicotine. There is also a compulsive aspect to tobacco use. People have trained themselves to use tobacco at certain times and during certain events. Breaking the habit often entails breaking your mental association of things and times you automatically tie to tobacco use.
TIPS TO HELP
Have a purpose for quitting. Ask yourself how quitting benefits you. Lessening the chances of becoming sick, getting cancer, having a stroke or heart attack. Being a good role model for your children so they don’t start smoking. Getting back in shape. Expanding your dating pool. There are many reasons to quit. Continue to remind yourself of your purpose.
Replacement. Replace your nicotine fix with alternatives. Prescription drugs like Chantix, as well as over the counter nicotine gums, lozenges and patches that can satisfy the nicotine cravings and alleviate headaches, low energy and undesirable mood affects.
Relaxation. Many tobacco users find smoking, dipping or chewing tobacco relaxing. Find another way to relax to help you get through the process of quitting. Meditation, massage, bubble baths, woodwork, reading, or listening to music. Find your method of relaxation that does not include using tobacco.
Research. Tobacco use is an addiction, and quitting is difficult. Some of us have trouble going it alone. Understand the many options available to help quitting be it classes, counseling, medication, and hypnosis. Everyone is different. Find the best solution for you.
Avoid Triggers. Many people don’t smoke unless they drink beer. Some need tobacco with their morning coffee. Initially avoid those triggers and avert the mental response of pairing it. If you associate beer with a cigarette, give yourself some time away from alcohol after quitting tobacco. Then be cognizant of avoiding tobacco when you have an alcohol beverage again. If you need tobacco with your coffee, try switching to tea or another caffeine substitute for a short period. Avoiding triggers on the onset of quitting, gives your mind time to heal from tobacco addiction.
Replace Your Tobacco Urge with Activity. When the urge for a smoke, dip or any other tobacco product hits you, do something physical. Take a walk, a hike, a swim or do burpees. Physical activity will help rehabilitate your mind and body. If you respond to relaxation better, try replacing the urge with meditation or reciting the serenity prayer. Your best activity might be the absence of activity.
Do Not Diet. Breaking your reliance of tobacco is tough enough. Many people fail quitting because they take on too much. You may be the kind of person who is capable of completely switching their lifestyle overnight, but for most of us that is a bit too far. Keep up your regular diet. If you find that you are replacing your tobacco habit with compulsive eating, try eating healthier snacks like fruits, nuts, or vegetables.
Never Give Up Giving it Up. Try quitting as many times as it takes till it catches. Try different methods of quitting. Try it during different times of the year. There is a “quit method” best for you. It can get frustrating but it’s worth it. Regardless of how tough it gets – never stop.
Giving up tobacco is chore, but a worthwhile chore. Many users are down in the dumps and see their tobacco use as one of their few bright spots. If that is the case, you need to determine if your tobacco use is part of some bigger problem. Tobacco is expensive and could contribute to financial problems. Tobacco is mood altering and could contribute to mental issues like depression. Tobacco has become largely unacceptable and could contribute to you being lonely. Break away from an unhealthy relationship with tobacco. Don’t rely on the thing that is keeping you down.
(Smoking Cessation: A Report of the Surgeon General, 2020)
(WebMD – 13 Best Quit-Smoking Tips Ever, 2019)
(WebMD – How to Quit Smoking, 2021)
