Last Updated Nov 2012
Studies show that most people start smoking during their school years to fight stress. However, when they start their professional careers as smokers, they have little time and resources to spend on quitting smoking.
How can we help? There is a role for every therapy professional in smoking cessation, whether you smoke or not. Conducting research, creating strategies for resisting cigarette use and increasing public awareness are just some of what we can do.
PutMeBackTogether wants to support you or your patients in the journey to quitting smoking. We've compiled 8 time-tested techniques to help you through your first cigarette-free days (and which can also apply to smokeless tobacco.)
- Make a contract with yourself. You can oblige yourself to start quitting smoking by making a compact - not with anybody else but with yourself. You can state your "quit date," why you wanted to quit smoking, and the ways you can do to help you in your campaign. Make this contract visible every day so that it reminds you that you have made a pact with yourself to quit smoking.
- Wear something that will remind you of your campaign. Wearing something like those ribbons you used to wear on your index finger to remind you of something can help you in this endeavor. Using a rubber band that you can easily snap every time you have this urge to smoke can help. It's more of like snapping into the reality that smoking is not good for your respiratory health and that you needed a reminder for that.
- Find some support. A support group is crucial to help you get through it and last for the next weeks or so. You can also call 1-800-QUIT-NOW (1-800-784-8669) for a person to talk to. You can also visit www.smokefree.gov for support.
- Ease it up! Let five minutes pass by before you light up. Quitting smoking is actually mind over matter. You can easily distract yourself from lighting up the next cigarette by diverting your attention to other things. Keep reminding yourself that you are not allowed to light up a stick until your five minutes has elapsed. This trick will let you change your mind set about smoking and wil eventualy wear out your urgency to do so.
- Visit your dentist. Keep your mouth fresh. On your quit day, it is best to visit your dentist for a check-up or for some cleaning session to ensure you have eliminated any traces of smoke or cigarette inside your mouth. It is easier to start the process this way as you don't taste the nicotine anymore.
- Chew some gum. Chewing a gum or sucking on a plastic coffee stirrer will help you divert your attention from smoking. Anything that will keep your hands and mouth busy will definitely help you stir clear of smoking.
Change your routine. If there's a particular pattern that lets you smoke, for example, after eating you spend a few minutes on smoking before getting back to work, change it. If you need to take a break, it is best to enjoy it with a buddy or a friend. If you used to enjoy night life where smoking and drinking are invlved, avoid it.
- Never give up! At times, cravings may seem hard to fight and you may eventually give in. Don't feel bad about it. It is natural. Just remind yourself that at least you have made the effort to stop smoking. So it is a good start. If you just remind yourself of step 1 or your goal why you wanted to quit, getting back to your campaign won't be hard. Keep trying and one day you will be smoke-free!
If you are longing for a healthy and active life, be smoke-free! For current smokers, quitting is the most effective action you can take to enhance the quality of your lives. Therapy professionals, do you have any tips or advice to share on smoking cessation?
About the Author: Alice Burron is an affiliate spokesperson and highly successful personal trainer for the American Council on Exercise. She earned a master’s in physical education with an emphasis in exercise physiology from the University of Wyoming and is a leading national fitness and wellness program expert.
Click here to learn more on Alice Burron.