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Week 4
, you said that you’re not completely confident that you will be successful at quitting smoking, and you’re concerned about losing motivation . Confidence and motivation are closely related. They can be helpful feelings to have. But you don't always have to be confident (or motivated) to stay smoke-free.
Did you know that feelings often follow behavior? If you behave in ways that are consistent with how you want to feel, you can often "create" the feeling. For example:
Smile.
If you felt your spirits rise a bit, it’s not your imagination. Research suggests that making a facial expression (such as a smile) can produce effects on the body that are like those that result from the actual emotion (such as happiness). This also applies to "mental behavior." Negative self-talk like "This is too hard," or "Why shouldn’t I be able to smoke," or "Maybe just one won’t hurt," can decrease feelings of motivation and confidence. Tell yourself how well you are doing and affirm your ability to be smoke-free each day, and you can create these feelings.
Creating Motivation & Confidence
Success produces confidence and reinforces motivation. So having specific plans to follow to handle high-risk situations for smoking is more important than how you might feel during the situation. Here are some other ideas:
Don't indulge in negative self-talk.
Counter with positive statements. For example, turn "I could concentrate better if I had a cigarette," into "Cigarettes rob my brain of oxygen. I’m better off not smoking."
Review the cons of smoking.
Take time to think about the negative aspects of smoking. These include its effects on your health, your appearance, and your finances.
Review benefits of being smoke-free.
This is the flip side of reviewing the cons. It can help you remember the rewards that you are already beginning to receive.
Personalize your reasons for quitting.
Having better health is a good reason. But why do you want to be healthier? Be specific. Imagine yourself smoke-free and enjoying those aspects of being healthier that are most important to you.
Enlist your social support network.
Talk with friends or family that you’ve asked to support you. They can help by encouraging you to take the needed steps to stay smoke-free, especially during less motivated times. Sometimes this is as simple as being there to listen. Or they may help by getting you away from a "risky" situation.
, your survey suggests a stronger level of nicotine dependence. Do not worry about using more NRT product if you need to (not to exceed one per hour).
, your survey suggests a slight level of nicotine dependence. However, do not worry about using more NRT product if you need to (not to exceed one per hour).
, your survey suggests a stronger level of nicotine dependence. Do not worry about using more NRT product if you need to (not to exceed one per hour).
It’s time to put your previous quitting experience to work. The best way to overcome a habit like smoking is to anticipate problems and plan what you will do to handle them. Use the ideas below to make plans to handle each of the barriers below that could be potential barriers to being smoke-free:
Over time most smokers build up many habits (even rituals) around smoking. After years of practice, these habits become automatic, and the situations associated with them become triggers for smoking.
, you said you’re confident that you will be successful at quitting smoking, and that losing motivation will not be a problem for you. That’s great! Confidence and motivation are closely related. They can be helpful feelings to have. But you don't always have to be confident (or motivated) to stay smoke-free.
, you think that stress may be a problem for you during your efforts to quit smoking. Learning new skills to manage stress will be especially important.
You also mentioned that smoking neither relaxes nor gives you pleasure. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you said that you don’t think being angry, stressed, irritated, sad, or worried will trigger you to smoke. That’s great. However, learning new skills to manage stress will continue to be important as you continue your smoke-free journey.
You say that you tend to smoke when experiencing unpleasant emotions because smoking relaxes you. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you said that you don’t think being angry, stressed, irritated, sad, or worried will trigger you to smoke. That’s great. However, learning new skills to manage stress will continue to be important as you continue your smoke-free journey.
You also mentioned that smoking neither relaxes nor gives you pleasure. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you didn't report having medical conditions affected by smoking . However, you said that living a longer, healthier life is a not a very important reason for quitting. Begin asking yourself why? Further, consider reading articles about the health consequences of smoking and the benefits of quitting.
, you did report having some medical conditions affected by smoking . Additionally, you said that living a longer, healthier life is a very important reason for quitting. That's great!
, you did report having some medical conditions affected by smoking . Further, you said that living a longer, healthier life is a not a very important reason for quitting. Begin asking yourself why? Consider reading articles about the health consequences of smoking and the benefits of quitting.
, you said that being a better role model for your kids and others is not an important reason to be smoke-free . The dangers of secondhand smoke have been well established. And parents' behavior is still the greatest influence on the behavior of their children. By setting an example of not smoking, you are letting them know how important you think it is to not be a smoker. If your kids make it to age 21 without smoking, chances are very good that they will remain smoke-free for life.
You mentioned, , that gaining weight was a concern for you upon quitting smoking. There are several things you can do to prevent or minimize weight gain after you quit smoking.
You do not feel that this will be a problem for you, . That’s great! But you can safeguard your success by making an easy-to-follow plan for returning to smoke-free status if you do smoke again.