Quitting cigarettes

Hello Everyone,
I hope this week has treated you well.
Today I would like to talk about habits, specifically tobacco (cigarette) smoking. This is a very common New Year resolution- with many people attempting to do so all around me. I myself have been through the struggle of quitting cigarettes. I am confident that many reading are doing the same- or knows someone who is- I hope this piece helps.

So, what is a habit? Basically, a habit is a reoccurring behaviour which happens both consciously or unconsciously. We all have these, whether they are currently coming to mind or not. Smoking is a habit for many people, despite its known consequences. Smokers usually start in their teens and continue throughout adulthood. While it does happen, it is rare for an individual to start smoking in adulthood. The age old question is, since we all know the harms associated with smoking, why do some of us continue to do it? Nicotine (found in cigarettes) is one of the most powerful reinforcers- it is highly addictive. It goes directly into the bloodstream, and flows in the pleasure centre of the brain, releasing chemicals that quickly allows us to feel good.

Before one can even think about quitting, the reason for smoking in the first place must be identified. There are many reasons why individuals pick up cigarettes. The first I believe is peer pressure due to the young age when it usually begins. When your peers or family members smoke and therefore encourage it, one is much more likely to do the same- whether they truly want to or not.
The second reason is self-medication to reduce stress or anxiety. This is most common among adults. It doesn’t matter what issue one is dealing with- work, family or financial stress, smokers believe that the cigarettes create instant relief and relaxation. There is also the controversial topic of rebellion- that adolescents/teens like to do something simply because it is frowned upon.

I believe this to be true- from my own and my client’s experiences. There is a thrill that comes from breaking rules as a child, even when you knew better- don’t you remember it? It is common for this age group to push limits set by parents, schools and communities. Media influences are also a cause for smoking. Smoking and drinking is still portrayed as ‘cool’ on too many programs. Parental influences is also a factor. Similar to alcohol use, children of smokers are twice as likely to smoke cigarettes as children of non-smokers.
Finally, individuals smoke because of a lack of information available to them. There are still some who are not aware of the devastating effects of smoking cigarettes. I hope this provides all that you need to make the healthier choice to quit. When you identify your specific reasons for smoking, then introducing substitutes/quitting will become much easier.

Now, why quit? The World Health Organization found that more than five million individuals die annually from tobacco related illnesses. Cigarette smoking harms nearly every organ of the body which reduces the overall health of smokers in general. It is currently the leading preventable cause of death in the United States. In general, smokers are more likely to develop lung cancer, heart disease and suffer strokes than non-smokers. It makes its victims more likely to develop bronchitis and suffer from asthma attacks. Being a smoker makes you more at risk for broken bones, tooth loss, cataracts, diabetes and arthritis.

Smoking makes procreation more difficult- for both men and women. Smoking while pregnant can cause early delivery, low birth weight and the possibility of death for the infant. Smoking can also interfere with your personal and professional life. I cannot count the amount of people I have met that say they would never be in a relationship with a smoker. I have also met with many employers that claim they would never hire a smoker.
The sad truth is, this whole column could have been of risks alone and it wouldn’t make a difference to some people. The only thing you really need to quit is the will to quit. Everything else is secondary.

I’m not going to say that quitting cigarettes is easy as it’s really not. Coming off of nicotine is comparable to coming off of heroin or cocaine- as it is just as addictive. To those who would like to quit but have never tried, you need to be prepared for the withdrawal stage. Withdrawal is your body’s natural detox from the substance and is the major cause of relapse. If you are weaning off of cigarettes, expect a few physical and mental side effects. The withdrawal symptoms include headache, nausea, increased appetite, trouble concentrating, irritability, anxiety and trouble sleeping. These symptoms can last up to a few weeks- push through it.

So, how to quit smoking?
I do not recommend to try and quit cold turkey (which means completely) as your first attempt. If you feel you can or have even succeeded this way- good for you. However, most of my clients who try to do this fail before their first week. I suggest that you cut down over time, reduce the amount you take every day until it becomes zero. The key to doing is to buy less. Many people buy multiple packs at a time. Buy only one- when you are coming close to the end, start purchasing loose, single cigarettes.

Make a pros and cons list. Write everything you like about smoking on one side of the paper and everything you dislike on the other side. The dislikes will always be greater- use that visual representation as a daily reminder to keep at it. Examples of cons- costs a lot, makes you anti-social, people don’t like to kiss you etc.
Use alternatives. These include nicotine replacement gum (which you can get at pharmacies) and E-cigarettes. Although it is important to note that these are not permanent substitutes and should only be used for a short amount of time to abstain from cigarettes. I wouldn’t recommend anyone using these products for more than 2-3 months.

Increase your exercise. This gives you natural endorphins that automatically help with cravings and withdrawal symptoms. Carry around a healthy snack with you. Quitting increases appetite anyway so carry around some nuts or sunflower seeds to snack on when cravings hit.
Increase activities that make it difficult to smoke- for example, go to a movie.
Increase your intake of coffee or Coca-Cola etc. Caffeine is known to produce the same effects on the pleasure centres of the brain as Nicotine does. Note: this only works for some individuals. Some find this a trigger and increases cravings while others find it a good substitute. You have to try it to know which one you are. Also, this is not an option for anyone who is currently suffering from diabetes.

If you drink alcohol, decrease this for the quitting period as alcohol automatically signals nicotine cravings. Drink water and brush your teeth often. Both of these minimize cravings.
For those motivated by money, keep a jar with the money you would have used to buy cigarettes every week- watch it pile up. At the end of every month, buy something for yourself.

If you are trying but failing to quit at the moment, do not lose hope. It is extremely hard to quit cigarettes but it can be done. The average individual takes about 5 attempts to quit. If the withdrawal is severe, go to your nearest health centre.

Are there any other habits that anyone would like help quitting? Let me know!

Thanking you for reading. Please keep sending any topics you’d like to talk about to caitlinvieira@gmail.com Or come in to see me at:

Georgetown Public Hospital: Psychiatric Department:
Monday- Friday – 8am- 12pm

Woodlands Hospital: Outpatient Department
Drug and Alcohol group meetings – Mondays 4:15
Good mental health group meetings- Wednesdays 4:15
Suicide Prevention Helpline numbers: 223-0001, 223-0009, 623-4444, 600-7896

Say Yes to Life and No to Drugs! Always

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