Breaking the psychological cycle of association

Using NRT’s (nicotine replacement therapies) are fantastic ways to quit smoking but you also need to use will power and also break the association of when you would normally smoke. You need to avoid situations especially the first few month’s places you associate smoking with. Obviously you cannot do this with where you live but you can take certain steps to make sure you are not tempted. Start by throwing away all of your ashtrays and lighters, tell people that you have quit so they are no longer allowed to smoke in your home. Avoid going to pubs and clubs that you normally associate with smoking. I have managed to come up with a seven step plan for you to use so that you can finally break the habit! Give it a go;

1. Identify your triggers: You need to figure out what sets off your cravings most people find that on waking they smoke, after eating, after a stressful situation, talking on the phone, meeting your mates and going out for a drink. You need to identify them, write them down and then plan different ways of going about things.

2. Put in place a positive habit to replace the negative one: Change the way you do things by implementing positive things instead of the negative of smoking. Change the way you do things; get up and exercise instead of your morning cig, take a long hot shower, learn yoga, meditation even giving your home a good spring clean will help you change your thought pattern and re program your mind to take away all of those extra cravings.

3. Stick to the positive alternatives: This means that you need to for at least the time period of six weeks keep on with your new positive habits rather which are replacing your old smoking related habits. This way you are constantly reinforcing them. You may find that one habit change does not work for you so change it for something else. This is all about trial and error and you may not get it right the first time. You may also find that you slip by accident into an old habit. Don’t berate yourself just pick yourself up and carry on.

4. Understand that your will power has to be strong: Your urges will come and will go, sometimes they will last a minuet or two others longer. They will come in intense urges that you have to try and ride out by sticking to the positive alternatives you have devised. Always change the direction you are in to make these compulsive urges go away.

5. Avoid situations where you would normally smoke: If you normally associate drinking with smoking then avoid going out with your friends to places you would normally smoke. It may be a better idea to actually for the first few weeks not to go out at all so that you will not be tempted.

6. Don’t be afraid to ask for help: Talk to your friends and family there will also be a helpline number included in most NRT gum packages, smoking patches etc. Phone them and talk to them if you feel like you are going to give in a pick up a cigarette.

7. Keep positive: From time to time you will feel low and wonder if you are doing the right thing but you need to try and keep positive and get rid of the negative through deep breathing, meditation and exercise! Keep going your goal can be achieved!!