Quit because addiction is a bummer
I recently read an article online at Health Communities. The article is quite good and I recommend it as a comprehensive overview of advice for quitting the tobacco habit.
However, the final point, I do not recommend. The suggestion is to use the nicotine free products like a nicotine patch or the nicotine gum. Recent surveys find they just don’t work well enough to rely on them. They provide a smaller dose of nicotine to help you withdraw. The other bit of advice in the article before the end is don’t have “just one”, because chances are you’ll have another. While this is usually true, my experience is that a gradual withdrawal is a scientific way to reduce nicotine dependence. It can work!
The nicotine products are designed to provide a lower dose that isn’t harmful, or is less harmful, is actually a method of gradual reduction if it is used with that in mind. It is not a replacement therapy!
I have successfully quit twice in my long career. The first time I quit was when my first children were young, and after picking up the habit 11 years later, I quit again after my last child was born. There is motivation there, as caring for babies and young children is not compatible with smoking. Anyone can find motivation in his of her life, I believe. Finding the motivation and focusing on that is very important.
To declare a goal of tobacco free life is important, first of all. How to stick to it? How to avoid the habit you have come to rely upon to help fill in a moment, to relieve anxiety, to join in with friends at a party, or during a study break in the stacks?
Remind yourself that second-hand smoke is a killer. Stay away from smoke-filled rooms, at least until you’ve quite the habit for several months. At work, don’t go out to talk with the smokers, stay in your smoke-free room. Choose life. Choose life for yourself, and for those you share space with. You can change only yourself, not others.
If you were to eliminate the supply of cigarettes, of course you would withdraw and yet live. Alternatively, you can set up a program of gradual withdrawal. To do that you should:
1. First set a date for complete cessation. It could be a significant date, or an arbitrary date, about a month away from setting up your plan.
2. Reduce the number of cigarettes you smoke daily by half the first week. Take the number of cigarettes for the day, set them aside as your daily quota. Smoke only those for each day.
2. The second week of the plan, reduce the daily number by half again. Remember you are doing this scientifically. You are master of your own fate.
3. By now you should be down to five or fewer per day. You are doing great! You will soon be free of the unhealthy habit!
4. Now set the times for each smoke. Make it a ritual smoke. For example: 10:00 AM one smoke. 12:30 PM One smoke. 4:00 PM one smoke, 8:00 PM one smoke. 11:00 PM one smoke. Try to space them as evenly as possible throughout the day.
5. As you are nearing the date you set at the beginning, reduce the number of daily smokes. Reduce the number every 2 or 3 days, until you reach the date for cessation.
6. On the date of cessation, you will have one final smoke. That date will be firmly etched in your mind. You may decide to smoke one cigarette a year from that date, as I did, when I quite on January 1st, or you may decide to forgo that smoke. If it is terribly difficult to quit finally, allow yourself one cigarette a year.
7. If you are still experiencing withdrawal symptoms while reducing nicotine, drink Golden Seal tea, or Ginseng tea, if Golden Seal is not available. Drink a cup of tea instead of smoking.
8. Add health fresh vegetables to your diet throughout the month you are quitting. Notice the fresh taste and smell of health food. Add a healthy diet to your personal goal list to replace the smoking habit.
9. Get plenty of exercise.
Quitting tobacco smoking habit is the single most important thing you can do to improve your health. After only 3 weeks of a tobacco free life you can breathe easier. Not only physically but figuratively. In most cases, the harm smoking has done to your lungs and blood vessels and arteries can be repaired or reversed. Be the master of your own fate. Your success will influence others and show that you can conquer this addiction.
Science is a matter of personal detachment. You can do science. You can overcome a physical addiction with this method.
Please tell me of your success! Thanks.
Quit because addiction is a bummer