Quitting Smoking

If you are reading this, you may have recently quit smoking, or are contemplating quitting smoking. In a separate blog, I outline the benefits of quitting smoking according to the timeline of the natural healing process of your body. I encourage you to read that blog as well, however, you may be wondering, “How do I get to two weeks without smoking, or even two days?!”. Allow me to provide you with some tips to make the process more bearable.

When you decide to quit smoking, drink water! Limit other liquids in the meantime if possible. Your body will begin to clean itself of the constant flow of nicotine, which your body knows shouldn’t be there anyway. Water assists in this process.

Unfortunately, if you are a coffee drinker, caffeine may increase the urge to smoke, especially if you typically pair a cigarette with your coffee. Be mindful of this. If you must drink coffee, then have something available to replace your cigarette with your coffee. Perhaps you can have a fidget toy, or you can make it a point to journal during coffee. What if you called or texted a few people while drinking your coffee to wish them a wonderful and productive day? There are many things that your mind likes to habitually pair with a cigarette. Car rides. Stressful days. Get ahead of it.

Unfortunately, you will experience cravings to smoke, this is hard. When you do, let the feeling/need/want/urge pass. It will pass. If you can continue and make the conscious decision not to smoke, the feeling/need/want/urge, will eventually pass. You will realize you can function and continue to function without giving in to that initial feeling/need/want/urge.

What works for those that attempt to quit smoking is unique. Remind yourself why you want to quit out loud or in your head. “I don’t want to be a slave to this anymore”, or “I want to live a long life!”. It can be beneficial to chew gum.  If you have the urge to smoke and have free time, go for a walk. If you can’t go for a walk, call a friend or family member to chat and see how they are doing. Focusing on someone else can take away your focus from your need to smoke. On that note, enlist a support system. People can’t help you if they don’t know you need help. Let your loved ones know you want to quit smoking. If your loved ones also smoke, establish healthy boundaries for yourself to maintain your health. This might mean asking them not to smoke in front of you, or not to leave smoking products in your space or spaces you can see them. Who knows, you may inspire them to do the same!

If you would like to speak to a professional counselor or psychologist about quitting smoking and reside in Illinois, please feel free to contact Olive Branch Counseling Associates, Inc. at 708-633-8000. We are located at 6819 West 167^th Street in Tinley Park, Illinois 60477.

Hillary R.,

Masters Level Intern, 2024