DJ,
As successful quitters prepare to quit, we know that they do the following four things:
1) They begin to picture themselves living the lifestyle of someone who doesn’t smoke.
2) Before they quit and while they smoke, they begin to picture themselves in the same situation, without having the need for a cigarette.
3) They begin to seriously consider what they value more: smoking or a lifestyle that’s totally tobacco free (no more standing outside, running to the store when they need another pack, searching for change, feeling nervous about cancer, etc.).
4) They take some small steps toward quitting.
I want to start seeing myself differently - how do I start?
First, becoming a quitter begins with seeing yourself differently. What we mean is this: while you’re sitting with family or friends, or are coping with stress imagine not smoking – in fact, imagine yourself not even thinking about having a smoke.
Now, take a moment and see you relaxing, socialising, or being comfortable with family or friends without the thought of smoking entering your mind. This is basically how a non-smoker feels. See and feel yourself relaxed, confident, and enjoying the pleasure of the moment without a cigarette. Bring as much detail as you can to your picture: imagine the colour of the walls, the furniture…
Now imagine the conversation and imagine your body not craving a cigarette. You’re living the same lifestyle as you are now, but the need for tobacco is not at all involved.
Are you starting to get the picture? Can you imagine how good you’ll feel? Do you notice that there’s no smell of smoke on your fingers and clothes? Can you see yourself not searching through your pockets for a lighter? Can you see yourself being you, without tobacco? How much extra spare time will you have? How will your clothes smell? How clean will your car be?
It’s important to imagine all of the positive things you can do in your new spare time. Practice visualising these things daily.
What do I value?
Next, we know that becoming smoke free involves changing values. For example, do you value your health more than smoking?
How about the health effects you have on your family because of second-hand smoke?
Everyone who smokes has there own personal hardships when quitting – our job is to help you identify and reduce these hardships. Believe us - we know about hardships because many of the people who built this program are former smokers. We’ve been there and living the life of a non-smoker has tremendous benefits.
But let’s focus on how your values are changing. People who successfully become smoke free have all decided that certain values (like being healthy, having more money, feeling more in control) are more important to them than continuing to smoke.
But where do I start?
Now, before you quit, is a good time to try an experiment. When people are preparing to quit, they take small steps - like delaying or cutting out certain cigarettes, they practice not smoking around certain people, or maybe stop smoking entirely in certain places (their home or car).
Today, start taking small steps. What small step can you take? Could you…
Delay your first cigarette of the day by fifteen minutes. When you’re about to have your next cigarette, look up at a clock and wait 15 minutes?
Give up just one cigarette today. Which one would be the easiest to give up? Which one would be the hardest to give up? The one in the car on the way to work? The one you have right after dinner? Pick just one.
Start to reduce. Break a few of your cigarettes in half. (if you smoke don’t smoke half a cigarette and put it back in the pack – actually break it in half and throw the top part away)?
Take one small step and see how you do. You might be surprised on how this helps you prepare and feel confident about your ability to progress... and quit!
Hope this helps.
Karen, Health Educator
