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Although all forms of dependency on cigarettes have a certain
chemical basis, unless you are a heavy smoker (pack a day or
more) the chemical basis is not likely to be particularly strong.
Discomfort or annoyance when you can’t smoke, such as
during an airplane trip, or the need for a cigarette in certain
social situations is mostly psychological.
Chemical Dependency
It is recommended that you consult your physician about nicotine
replacement therapy if you smoke a pack a day or more. While
research shows that, taken by itself, nicotine replacement
may not lead to significantly better success rates in remaining
a non-smoker a year or two down the line, it may prove to
be the critical factor in getting you through the first few
days after you quit smoking.
Nicotine replacement significantly reduces the extent and
intensity of withdrawal reactions. In addition, it can compensate
at least in part, perhaps as much as 50 percent, for the reduction
in metabolic rate and those other physiological changes that
can lead to weight gain when you quit.
Mental Boredom
While it may not be the primary reason for smoking, doing
something with your hands, like lighting and handling a cigarette,
can become part of a person’s habitual reactions in
certain situations. Some people automatically reach for a
cigarette when they arrive at a party, enter a bar, make a
phone call, or are forced to wait for something or someone
without anything else handy to engage their attention.
Some people fill time with smoking when they can’t
think of anything else to do. If this description applies
to you, you must find different ways to replace the mechanical
act of smoking. Some people find it helpful to adopt a particular
behavior that can have symbolic value; each time they do it
in place of smoking they can feel positive about themselves
because it means they are being successful in resisting a
cigarette. Sipping water, using a toothpick or cocktail straw
in place of a cigarette, working on the daily crossword puzzle
in the newspaper, knitting, or fingering a special coin or
medallion can come to represent and symbolize your determination
not to smoke.
If boredom is sometimes an issue for you, consider whether
quitting smoking can be a time in which you pick up on a hobby
or avocation that you have always wanted to pursue, or which
you have been neglecting. It would be great if smoking didn’t
go well with such an activity! Perhaps working on a puzzle,
knitting, or playing a computer game could become an interesting,
relaxing way to fill otherwise empty time.
Common
Frustrations Felt When It Comes to Quitting Smoking (Part
1)
If you used to take a break to smoke, you probably felt justified
in doing so because you were actually “doing something”
when you left your post for that 5 or 10 minutes. Now you
may find yourself feeling silly just standing around for 10
minutes while your coworkers slave away. First of all, realize
that you deserve to spend that break any way that you want
to. You don’t have to be doing anything, but you could
also choose to drink a glass of water, eat a healthy snack,
read a chapter in a book, or write a letter. |
