If “cold turkey” is a term that makes your freak out so much that it makes you grab for your pack of smokes like I do, let me offer another route: weaning yourself off of the habit. I have been there. I previously quit smoking in my twenties. After fifteen years of being a non-smoker, I fell off the wagon when I got divorced. Here I am again relating to the frustrations of trying to quit.
Taking up smoking again was very sad because I knew that the habit was the best alternative to the destructive behavior I wanted to engage in. The good news is that weaning off of cigarettes is something that I know worked for me and it can for you, too. I am someone that deeply struggles with change. Weaning worked for me before because it takes time; peaceful time.
When I quit smoking previously, I tried to identify what I was truly addicted to: using cigarettes to release nervous tension at particular times of the day. Years ago, when circumstances of my life were still full of anxiety, I started to break down the most tempting moments and made a plan from there. My life is again full of anxiety, but I am ready to quit. Here are five steps that may work for you, like they are working for me.
Step 1.) Identify how many cigarettes you smoke per day Identifying amounts of cigarettes you are smoking helps you mentally gain control of your behavior and mind set throughout the day. Try smoking at the moment only until you relax and save the rest of the cigarette for later. You will quickly find that you don’t need an entire cigarette. This step will immediately decrease how much you smoke per day.
Step 2.) Identify your key temptation times. Once you know this, you can make a plan to smoke exclusively at these times. For example, you may be the most tempted in the morning with coffee or after mealtimes. Again, only smoke half of a cigarette if that is all you need. Continue this practice as long as you need to until you feel ready for the next step.
For me, it helps to place my average amount of daily cigarettes in a case so I can see how much I have left each time I smoke. This helps me pace myself throughout the day. It may help to “ban” yourself from certain temptation times such as while you are driving or make a rule for yourself such as, “No smoking until I finish such and such task.”
Step 3.) Smoke lighter cigarettes. While “Mediums” and “Lights” are no less harmful, they will wean you from the need for harshness. If you smoke menthols, you can wean to non-mentholated and chew on sugar-free mints. You can keep the mint habit when you have quit smoking.
I started smoking at an early age with non-filtered cigarettes and eventually quit while I was smoking “Ultra Lights”. By the time I quit, it felt like I was just breathing air, but I had weaned myself so slowly that smoking anything stronger would make me feel sick. This is a helpful step for me, but you may choose to go directly to the next step.
Step 4.) Reduce the number of cigarettes you smoke per day. In my twenties, I personally needed time to adjust so you may have a plan like I did to quit one cigarette per week. For example, if you smoke one pack per day, you can plan to quit in 20 weeks. By the time I reached this stage when I was younger, I was down to ten cigarettes per day, so I quit ten weeks later.
If you adjust quickly, decrease one cigarette per day or every other day. When I started quitting this time around, I went from two packs a day down to one in a matter of a week and then I had to slow my pace. Weaning is based on your comfort level. If you get stuck at five cigarettes per day, stay there until you feel ready to move on. You’ve come a long way, baby! You will get there.
Step 5.) Tell yourself you are a non-smoker. Breathe deeper for a few minutes every day and feel the air fill up your lungs. Imagine your life as a non-smoker. Imagine not needing to be controlled by your desire anymore. Yes, when you quit for long enough, the cravings do go away. The smell of second-hand smoke may create a craving for a while, but that will also go away.
Imagine your clothes smelling clean. Imagine your sense of taste and smell coming back. Imagine how proud you will be of yourself. You can do it. If you take the time to wean yourself off of smoking, there will actually come a day when you won’t remember what it was like to smoke.
I did make myself sick when I got divorced and took up smoking again. The funny thing is that I knew I would be able to quit in a few years because I remember and enjoy being a non-smoker more than I remember being a smoker. In fact, over these past few years of smoking, I still don’t like the smell of second-hand smoke.
Side Note: At anytime in this process, you can create a healthy habit to replace the nervous behavior in smoking. For example, many people do choose to chew gum. I was afraid of gaining weight, so I began an exercise routine which I did at my most tempting time of the day: when I was done with work. I’ve taken up walking again. You might enjoy pausing for push-ups, magazine reading, or five minute video game breaks.
Over the years, I also developed a habit of drinking water or diet soda. This lets me have something in my hands and bring it to my mouth, much like the actions of smoking but I am at least rehydrating myself. Drinking Crystal Light To Go is a great replacement idea that wasn’t around when I quit before but is a habit I have enjoyed adding to my daily routine. I hope you find many healthier habits for yourself as you move forward with me in our goal of weaning off cigarettes and becoming non-smokers.