Recognizing the Difficulty of Quitting Smoking
If you are considering quitting smoking or are considering getting rid of this habit, you have surely wondered what the most effective strategies are to achieve it. Although there is no foolproof method to quit smoking, it is essential to understand the difficulties that this process entails and be prepared to face them.
The Addictive Nature of Tobacco
The habit of smoking is impregnated with a strong addiction due to the presence of nicotine. This substance generates dependence and causes anxiety or a feeling of monotony when trying to quit smoking. Although it is said that a new behavior is established after 21 consecutive days, the challenge with tobacco is complicated by the permanence of nicotine in the body for a long period.
Aware of the Existing Problem
Recognizing the magnitude of the smoking problem is crucial, especially in a society where approximately 27% of the Spanish population declares themselves to be smokers. The normalization of this habit makes it difficult to perceive addiction, which in turn makes it difficult to stop smoking in these circumstances.
Personal Deception and Social Pressure
Even those whose tobacco consumption is not excessive, such as the so-called social smokers, their dependence is manifested through the need to smoke. Self-deception disguises addiction with excuses such as “I do it because I like it” or “I have to die from something,” while social pressure and the desire to belong reinforce smoking behavior.
The Effect of Age and Risk Perception
The beginning of the smoking habit in adolescence complicates the abandonment of consumption, since at this stage one seeks to stand out and identify with a group, minimizing the perception of risk. The concept that negative consequences are long-term also makes it difficult to recognize the problem, conditioning awareness about addiction.
Smoking as a Supposed Relaxation Strategy
The misperception that tobacco provides relaxation is one of the obstacles to quitting smoking. In reality, tobacco is a stimulant, and the associated relaxation is due to the cessation of the smoking activity, in addition to the satisfaction of the craving, commonly known as “mono.” Learning alternatives such as meditation or relaxation exercises can replace this false sense of calm generated by tobacco.
Awareness of Long-Term Consequences
The perception that the harmful effects of tobacco are diffuse over time makes it difficult to assume responsibility. Smoking is maintained due to the lack of imminent risk, since the serious consequences are long-term. Often the need for a devastating experience, such as a heart attack or a cancer diagnosis, is the trigger to consider quitting.
Finding Support and Effective Strategies
If you identify with these obstacles, you may need additional help from a psychologist specialized in these processes. However, there are practical strategies to start taking concrete steps for your health and well-being.
Initial Steps to Quit Smoking
When you consider quitting smoking, it is essential to understand that most people fail to quit on the first try. It requires multiple efforts and periods of success and relapse. Therefore, it is essential to be prepared to face the challenge with persistence and determination.
The Right Moment to Transform Your Life
The decision to quit smoking must be backed by sincere conviction. It is not advisable to try it if there are doubts, since the desire to quit must outweigh the desire to smoke, and the process must begin at a personally appropriate time. Negative emotional circumstances do not favor the beginning of this change, so it is important to feel empowered to face the challenge and resist the tobacco monkey.
Finding Your Own Path to Abstinence
The way to quit smoking varies from person to person. Some choose to quit abruptly, while others do so gradually. There is no one-size-fits-all method. However, it is advisable to do activities that keep the mind busy and distracted from the desire to smoke. These strategies can help you overcome the withdrawal process and achieve change without so much pressure.
Avoiding Substituting One Addiction for Another
It is common that when quitting smoking, some turn to other addictions or substitutes such as candy or gum. This behavior can cause discomfort and affect the withdrawal process. Instead of giving in to these habits, it is advisable to engage in activities that are mutually exclusive to smoking, such as exercising or taking a shower.
Setting Realistic and Motivating Goals
Instead of thinking about quitting smoking permanently, it is more effective to focus on avoiding smoking in the present moment. This strategy facilitates tolerance to smoking desires and allows setting achievable goals. Adopting phrases like “not now, we’ll see later” or “not today, maybe tomorrow” can make success in the abstinence process more accessible.
Overcoming the Challenge with Therapeutic Help
Psychotherapy has been shown to be effective in the treatment of smoking. Various therapies such as hypnosis, cognitive-behavioral therapy or constructivist therapy can be effective, as long as there is a personal commitment to change and an opportune moment to face this transformation.
Health Benefits of Quitting Tobacco
Despite the difficulties, it is important to remember that the benefits of quitting smoking can have a positive impact from the first moment. Below are the changes that the body experiences when starting the withdrawal process.
The Immediate Health Impact of Quitting Smoking
Right after quitting smoking, the body begins to experience noticeable benefits. Blood pressure and heart rate decrease, improving blood circulation. The absence of carbon monoxide favors an increase in lung oxygen, facilitating better breathing. These changes translate into greater comfort in everyday activities, such as climbing stairs or walking.
Positive Effects During the First Week Without Tobacco
Throughout the first week of withdrawal, the body eliminates carbon monoxide and nicotine, triggering withdrawal symptoms such as irritability, anxiety and tiredness. If these symptoms are difficult to manage, it is advisable to seek specialized help to make this period more bearable. From a health point of view, improvements are observed in breathing and in the enjoyment of the senses of taste and smell.
Progress and Symptoms Throughout the First Month
As the weeks progress, you continue to experience benefits in breathing and general health. Cough decreases, fewer colds occur and improvements are perceived in the sense of taste and smell.
Significant Progress After First Semester Without Smoking
After the first month, withdrawal symptoms attenuate and negative effects are reduced. It is a good time to resume or start a physical activity routine, given that lung capacity improves significantly. Likewise, advances are observed in resistance to perform physical activities, reducing the feeling of suffocation.
Good News After a Year of Abstinence
After more than twelve months without smoking, significant improvements in health are observed. The defenses are strengthened, the lungs recover and circulation improves significantly, reducing the chances of suffering a heart attack or heart disease. Over time, the risk associated with smoking becomes equal to that of a non-smoker and the chances of developing tobacco-related diseases decrease.
Practical Tips for Coping with Change
If you are determined to quit smoking, it is important to prepare for this change. Below are strategies and tips to successfully face the process of quitting tobacco.
Visualization and Mental Preparation
Visualizing life without tobacco is a powerful tool that can help you psych yourself up to face the change. Imagining in detail what your life will be like without smoking can strengthen your determination and reduce the feeling of giving up. Patience and persistence are key in this process to visualize yourself as a non-smoker and allow these images to guide you towards your goal.
Questioning the Practice of Smoking
On a subconscious level, it is important to question the need and desire to smoke on every occasion. Conducting deep self-inquiry every time you feel the desire to smoke can change the perception around this addictive behavior. Asking questions like “do I really need to smoke this cigarette?” It can be a turning point in the fight against addiction.
Accept the Problem as a Step towards the Solution
Fully recognizing the harmfulness of tobacco is essential to successfully quitting. Denying its negative impact or minimizing its risks makes it difficult to quit the habit. Accepting the harmful nature of smoking is the first step towards a solution.
Selecting the Right Moment for Change
Choosing the right time to start the withdrawal process is decisive for its success. It is not advisable to undertake this path during complicated stages, such as during a diet or in the middle of a bad emotional moment. Psychotherapy can also be of great help in establishing an optimal time to undertake this change.
Personal Commitment and Essential Motivation
Personal motivation is the driving force behind quitting tobacco. Quitting smoking should be your own decision, based on economic, health or personal motivations. Establishing solid motivation is key to maintaining the will to quit and overcoming obstacles that may arise along the way.
Choosing the Right Method to Quit Smoking
Not all people experience the same success with the same method to quit smoking. Some opt for sudden withdrawal, while others prefer a progressive approach. Choosing the right method is essential and should adapt to your needs and preferences. Maintaining commitment during withdrawal is essential, no matter which method is chosen.
Overcoming the Desire to Smoke through Consistency
Avoiding relapse requires perseverance and continuous effort. Adopting motivational phrases, staying focused on achievements, and rewarding yourself for progress are effective strategies for coping with withdrawal syndrome and overcoming the desire to smoke. Avoiding self-deception and recognizing the positive changes produced by quitting tobacco can be key to maintaining consistency and achieving success in this process.
Remember that if you feel difficult to quit smoking on your own, you can always seek the support of a psychologist to help you explore and overcome the obstacles that may be blocking your success in this abstinence process.
The recommendations provided by MundoPsicologos do not replace under any circumstances the direct relationship between the patient and their psychologist. MundoPsicologos does not promote specific treatments, commercial products or services.
