There’s no denying that it’s tough to quit smoking. But there’s also no denying that giving up cigarettes is one of the most important things you can do for your health.
That can be your main motivation for quitting. But a little thought can help as well.
Perhaps you smoke for reasons you don’t think about. Or you continue smoking for reasons you do give thought to—like the fear of gaining weight if you quit. By thinking about why you light up, you’ll help break down barriers that keep you from becoming smoke-free.
“There are many reasons people choose not to quit smoking, even after being aware of their health risks,” says Lee Ann Gee, MD, psychiatrist with Providence Behavioral Medicine Group. “Some people who are under stress say smoking is their only enjoyable activity.”
Following are some frequently cited reasons people smoke and some tips from the National Cancer Institute and American Cancer Society for addressing them.
To relieve stress
Smoking temporarily changes brain chemistry, making you less anxious and more relaxed.
What you can do: Think about what causes your stress and how it affects you. For example, does worrying about work give you a headache? Do relationship difficulties keep you awake at night? Once you’ve identified what causes your stress, you can turn your attention to finding stress-busting techniques that are healthier than smoking. One suggestion is to find a book on dealing with stress. Practice the stress-easing suggestions it offers until you find a few that help you feel better..
To relieve boredom
Sometimes, smoking is a way to pass time.
What you can do: Always have something to do. For example:
➜➜Go outside—provided it’s not to a place you associate with smoking.
➜➜Carry something with you—a book or a crossword puzzle—to occupy yourself during downtime. Simply holding something, such as your cell phone, will make it harder to pick up a cigarette.
➜➜Use your senses as a distraction. Note sounds around you or shapes of things.
Others around you smoke
Being with smokers can make you want to light up.
What you can do: Spend time in places where smoking isn’t allowed. Tell people close to you that you need their support, and offer examples of things they can do to help you—like not smoking in your presence. If others do light up when you’re around, excuse yourself and don’t return until their cigarettes are out.
You enjoy smoking after meals
Smoking urges can be strong after meals and after consuming specific foods and drinks.
What you can do: Think about the foods that make you crave cigarettes, and avoid them. After a meal, keep your hands busy by peeling an orange or cracking some nuts for dessert. Or cap off a meal by taking a walk or brushing your teeth. You might even try washing your dishes by hand. Lighting up is pretty tough with wet fingers!
You crave cigarettes
Urges will lessen with time. Until they do, have a strategy for dealing with them.
What you can do: Stay focused on your reasons for quitting. Try chewing on gum or a carrot stick when you have the desire to put something in your mouth. Consider wearing a rubber band around your wrist and snapping it against your skin when an urge to smoke arises. Use this technique to remind yourself of all of the unpleasant things associated with smoking. Saying “No!” out loud or telling yourself, “I’m too strong to give in” may do the trick too.
You think you’ll gain
weight if you stop Sometimes people do gain weight when they quit smoking. But there are ways to lower this risk.
What you can do: Choose foods that are low in calories and fat. Crunchy foods, like rice cakes or pretzels, and those that take a long time to eat can be good. Other strategies include drinking water between meals and getting more exercise. Physical activity can both lower stress and reduce cigarette cravings.
A fresh beginning
However you choose to get smoke-free, the important thing is that you do. Your doctor can provide more advice and tools to help you.
“Many smokers feel overwhelmed by the thought of attempting to overcome the addiction,” says Marek Martynowicz, MD, a pulmonologist with Pulmonary Associates. “A conversation with your physician and perhaps using a safe medication can increase the likelihood of kicking the habit to 51 percent.”
With willpower—and a good plan—you can become one of the millions of Americans who have successfully kicked the habit.