So what is it that can help you to really and finally quit smoking for the rest of your life? Let's take a look and see if I can help you with a few facts and ideas.
Reasons to quit
Health:
I don't plan to go into too much detail here, because I don't need to - do I? Everyone knows that smoking is bad for your health - there's a warning on the label, people tell you horror stories, there are advertisements, videos, commercials, etc. You probably know someone that has died as a result of complications due to long time smoking, or maybe you even have health issues yourself. You know it's harmful to your health, and ostensibly, harmful to others - but this isn't enough of a motivating factor to get you to quit. It's more like one of those quiet grumbling voices that you push waaaaay to the back of the recesses of your mind - so here's just one observation, which probably won't help anyway, and will only end up being another voice added to the back-room chorus - is there someone around now that you care enough about that you want to be around for in 10, say 20, 30 years?
Control:
There was a commercial on television that used to disturb me back when it aired - it was some girl, saying that smokers had no control. What bothered me most about it was... that she was right. I had to arrange my entire life around smoking: My first cigarette of the day, until my last - when could I have them? Would something get in the way? Did I need to go someplace special to smoke, and would I have enough time? Let me slide in an extra 5 minutes here and there to make sure I have enough time for a smoke. Did I run out of cigarettes [panic], and if so, when did the store open tomorrow morning? Was there a 24/7 place around?
Yes, I had to admit, I didn't really decide when and where to smoke. I was not in control, I was controlled by it, and it was hard to admit that to myself [I still dislike that girl in the commercial]. Just something to consider - how smoking runs your life, and the thought of taking back some control.
Costs:
The cost of smoking is something that everyone tosses around as a great disincentive, and reason to quit - the trouble with that is, it's not an 'INcentive - any smoker knows that the budget needed to feed their vice exists perpetually! But let's take a look at it anyway. There are a number of components to the cost of a pack of cigarettes, and they include the tobacco company price, Federal and State taxes, plus the retail mark-up, in addition to any sales tax on top.
The cost of a pack of cigarettes in New York in 1980 was $00.45.1
The cost of a pack of cigarettes in New York in 2012 was $12.50.2
Yes, New York is the highest, but the increase in the cost of a pack of cigarettes in 32 years is somewhat staggering isn't it? Meanwhile, the price of $1.00 has increased to $2.83 in that time, thanks to inflation.3 Makes you wonder how you or anyone else can even afford to smoke.
Meanwhile, in order to prevent anyone from circumventing the Federal or State laws, the US Government has set up raids, created laws, forbid carriers to ship, fined anyone for selling tax free or cheaper cigarettes, etc. The 'Prevent All Cigarette Trafficking Act' was passed in June 29, 2010. Anything to make sure that these taxes are enforced and collected - it's almost like a vast comedy. And expect that price to continue to rise - why? Because for one, the use of tobacco falls under something called a 'sin tax,' so you can't really complain.
Smoking is generally considered by society as a 'vice' - specifically defined, 'a slight personal failing,' 'an undesirable habit,' and 'a physical defect or weakness.' Tobacco as the cousin of alcohol, which would fall under the same logic, it's customary for the Government of any particular country to raise these sin taxes when searching for quick and easy money. Hard to complain about something that isn't a morally or socially acceptable habit just because the price went up again. You can complain to the man behind the counter [who doesn't give a crap btw], and the hand may move a bit slower towards the wallet, but it will out.
So, despite the fact that we are in an economic decline, the value of the dollar is decreasing, and the cost of a pack of cigarettes keeps increasing, AND that the Government has made it illegal to get cheaper cigarettes elsewhere - it's just another voice in the back of the room. But, it's a voice I think we can all agree is getting a lot LOUDER.
By design, or by accident, the Government has priced cigarettes here in many States at your market breaking point. Instead of being pissed, consider this for a change - if you stop smoking, the Government loses that money. That should make it feel a little better anyway.
You - your reason:
You have your own reason to stop smoking that no one else can sell you on, or convince you of.Yep. Ended that one on a preposition, and it felt great. Seriously, until you really know what it is, or have really looked deep inside for it, it could elude you. Give it some thought, because it's in there - you can put together the list of Pros and Cons [guaranteed you'll be light on the 'Pro' side] - but there is a reason that YOU want to stop smoking - stop for good - and YOU know what it is - and it's different for everyone. This is the big one, so work it out!
Methods to stop
So what is the best method to stop smoking? What's the gimmick? What is going to work for the long haul? Survey says! Quitting cold turkey.4
Before you start jumping up and down, first consider this - I'm not trying to sell you anything - this is just a Blog entry. Secondly, aside from survey data, it's what I have experienced personally, and I have received like confirmation from countless other ex-smokers. Third, shut up and keep reading.
The Industry
Quitting smoking has become quite the healthy financial market for companies that want to help you quit! Or at least, seem as if they want to help you to quit! Let's have a look at what's out there:
- Books, guides, programs, groups, resources - actually, these are all good things - and, depending upon the person, may be very helpful and useful in quitting. Buried in here though are some money making scams - so watch it.
- Over the counter drugs - this includes lozenges, patches and chewing gums [Nicorette].
- Prescription drugs - Chantix, Zyban, Nortriptyline, etc.
- eCigarettes
- Hypnotism
I don't want to go crazy ripping into this stuff, so I'll keep it short and sweet.
Give a Heroin addict Methadone and get yourself a Methadone addict.
Get a crutch and wind up with a temporary solution, or a long time using crutches.Are these products really designed to help you to permanently stop something, or to buy something else instead? Where does the psychological element enter into the equation? Is your pharmacist going to keep track of your purchases and make sure you've been cutting down like you were supposed to do? Or are you intentionally fooling yourself, subconsciously or otherwise?
Out of that list, aside from some of the self-help stuff, hypnotism is about the only one I could possibly recommend - but the reality is, again, you already know how to quit, don't you?
Psychology
Now I will hit you with some data - 3% with eCigarettes. 5% with the patch. 48% quit / decided it was time / quit cold turkey.
Each time I tried to quit smoking, I played a game with myself. I gave myself bogus start dates, I blamed moments of stress for failure, I halfheartedly tried the [expensive] gimmicks, including both over-the-counter and under. They didn't work - and why not? Because there simply isn't any miracle antidote out there that you can take which is going to solve your smoking problem overnight, and it's going to take some hard work.
You're smoking for your own reasons - some of it may be addiction, stress relief, social, enjoyment, whatever - if you are looking to find a gimmick to help you to 'start stop smoking' [yeah that sounded weird], then you haven't really fully committed. You are setting out to fail, purposely, because you haven't really found your real reason. You want something to blame when you light up again - hey, at least you tried, right? Right??
The best way to quit, as per the survey, as per other folks I know, as per my own experience - is to go cold turkey, with a full mental commitment, to YOURSELF, that you are stopping permanently.
No 'We'll see how it goes.' No
No 'I'll give it a try.' No
Yes 'I am quitting smoking forever.' Yes
Try saying it out loud a few times.
If you really want to stop smoking, you need to prepare for it mentally - this isn't a joke, it's a battle - it's all out war with serious psychological resistance. And to win any war, you need a strategy and a plan to win. So here's a few things to consider, and maybe it will help you.
1. Quitting smoking sucks and that is all there is to it - wrap your head around it.
2. Quitting smoking sucks - did I say that already? Good, Prepare for it - it's going to be hard - VERY hard - and it won't get easy for quite awhile.
3. How long is it going to take to stop, and when does it get easier?
I'll tell you, after doing some searches, talking with folks and having tried to stop smoking before - 6 months. WHA...? Yes - count on 6 months. There are a lot of myths going around about how long Nicotine [or Cotinine] stays in the human body - so let me help you out here.
"The lingering presence of nicotine in the body acts as a reminder for nicotine consumption. It is popularly believed that nicotine is released from the human body within 72 hours of its consumption, but the truth is far different. The various aspects of nicotine storage in the body last for weeks after the most recent consumption of nicotine. Many people wonder about how long nicotine stays in your blood. Blood harbors both nicotine and metabolites released by nicotine. Once nicotine consumption is stopped, then both nicotine levels and nicotine metabolite levels in the blood decrease, but it must be kept in mind that these levels do not disappear altogether. The simplest answer to the question of how long does it take for nicotine to leave your system is a few weeks.
Once nicotine consumption is stopped, nicotine levels in the blood begin to gradually decrease. As nicotine levels in the blood recede - mostly in around a week - the body releases stimulants that had been triggered by nicotine. However, these releases are low when compared to the releases triggered by nicotine. This is what makes most smokers feel strange when they quit smoking. Finally, as nicotine levels in the blood keep decreasing over the coming weeks, the nicotine stored by various tissues in the body recedes to significantly lower levels." 5
When is it going to get easier to stop smoking? You're going to feel better and on your way in only 2 weeks - that is true. It WILL get easier. The madness will lessen greatly - but to be sure that 'quit is quit' - plan for 6 months. Don't be pissed off if you feel that the craving is still there after a whole month - what did I tell you? SIX MONTHS.
And even though you won't have the intense itch to smoke, six months or six years, there will always be an occasional tiny itch - and you will live with it, without scratching.
And even though you won't have the intense itch to smoke, six months or six years, there will always be an occasional tiny itch - and you will live with it, without scratching.
4. There's no great way to swap out the stress. What I mean by that is this - a cigarette brings with it instant gratification - forget about the science and the neurons of the brain - psychologically, it's a great release and brings about a real feeling of relief. You can't swap that out - not for drugs, not for anything - so get over it. All you can really do is take a deep breath. If you substitute something here and it contains nicotine, then are you really trying to quit? I know people that have been using this 'trying to quit method' for years. How quit are they?
Sure - you can try different things, like chewing on a straw, pretending to smoke a cigarette and inhaling, eating a piece of liquorice, using a worry stone - but your best bet is to count to three, take a few deep ones, and ride it out.
Don't pick up a new bad habit to replace the other one.
Get it through your head - it's not going to be the same - it's going to be different, and you can work it out.
5. Behaviors and influences - you'll need to work on them. Psychologically, your brain has already made myriads of associations with smoking - the sound of the click of a lighter, or a car door, the taste of a cup of coffee, the perfect end to a meal, follow up to sex, etc. Just be ready for that - each time just mentally prepare to break that association and create a new image. If you can, avoid the situation for awhile [I found that drinking alcohol was a stupid idea in the first few weeks]. Also, if you surround yourself with friends that smoke - remember, vices like company, for one. Someone may praise you loudly for your decision to quit, but they'll offer you a cigarette if you plead with them in less than 5 minutes flat. You're better off to stand up-wind, or don't be around your friends if they head out to smoke - less exposure to the scent is better. If you have to, avoid your smoking friends for the first few weeks. They are going to be jealous of your success - maybe even follow your lead.
6. Everyone is different. My wife could only quit with a full UNOPENED pack of smokes within reach. I could only quit with no cigarettes in the house of any kind. It was too much of a temptation. You should know what will work for you [psst - I recommend my approach].
7. Leverage an event to start. I tried this before, and I found it to be a good point for starting. My event was a cold - I could have continued smoking all the way through, and I have done that before - instead I chose to turn it into my start date and push on.
Commit to your start - you can pick an important date - the day your Grandfather died [of lung cancer], the day your son was born, whatever - BUT you can't let it slip! I don't know how many times I marked my intended 'stop smoking' day on the calendar, only to slide it for one stupid reason or other. Commit and force it to stick. Don't play games.
On that day you get rid of any remaining cigarettes, and you shut the door on any efforts of your mind to play tricks on you [just one more can't hurt, etc.]. I told people that I felt as if I had a devil on my left shoulder, and a demon on my right - but I didn't give in to either of them.
8. NEVER EVER pick up a cigarette after you are quit. You know it. You've done it, or you know of 1,000 stories of other people who did. Quit means quit. Just don't do it, and stay away from other forms of tobacco as well [eg cigars, eCigs, whatever].
9. Consider that there are millions and millions of people out there that successfully quit smoking - forever. They did it - you can too. It always feels better to know someone has already walked the path you are on - well this one is well worn.
You should find ways to positively reinforce your achievements, and sustain and help you, and reward you for your efforts.
Tell your friends and family and/or anyone else that will support your effort. Let people know using social media. Every like, every single positive comment will give you a boost.
Build a cash pile. Take what you didn't spend on cigarettes each day and put that cash into a box. Think of something that you would like to do with the money - for yourself. Toss it in each day, or true it up at the end of the week, and don't be afraid to count it and surprise yourself. This is great positive reinforcement.
Keep track of the days - remember, this is a war, and you are starting off on D-Day. You are on the beach, and it's hot and heavy with bullets flying and mines everywhere. You are going to need to fight each day, make your way into the jungle, and climb up that mountain. The top of that mountain is 6 months off. Create a chart and X each day, or use a calendar. Keep track of your success and congratulate yourself. Let people know how long it's been since you quit. It will help to have a visual reference of your success.
Keep it positive - chill out with some good music. Stay calm. Relax. Be tranquil. Feel how great it is everyday without. Peace out, and good luck to you - you can do it.
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References
1. Cost of cigarettes in 1980
http://answers.google.com/answers/threadview/id/75703.html
2. Cost of cigarettes in 2012
http://www.theawl.com/2012/06/pack-of-cigarettes-cost
3. Inflation
http://www.dinkytown.net/java/InflationPrice.html
4. 2013 Gallup poll on quitting smoking
http://whyquit.com/pr/082613.html
5. How long nicotine
http://www.med-health.net/How-Long-Does-It-Take-for-Nicotine-to-Leave-Your-System.html
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