As you already know, smoking is an unhealthy habit that is fatally detrimental to health . For many, it is almost impossible to quit smoking even knowing the negative consequences it causes, such as wrinkles, bad breath, yellow teeth and fingers, increased risk of heart attack and increased risk of certain types of cancer such as lung and language, among many other negative consequences .

At Bekia, we tell you some psychological keys to be able to quit tobacco and lead a much healthier life . Remember that to be able to quit, the first step is to become aware in the days of abstinence and want to take the step, simply saying that you want to quit smoking is not enough.

The keys to quitting will work if you are determined to quit smoking

One of the most important keys to quitting smoking is to stay away from anything that encourages you to light a cigarette . Try to avoid going to smoking places, surround yourself with healthy people who do a lot of sports and do not want to see tobacco in their lives and, above all, try to change your habits that encourage you to smoke as much as possible.

For example, if you are going to have a coffee after eating on the terrace of a bar, do your best not to light a cigarette. Instead of staying on the terrace, go inside as they won’t let you light your cigar there. With willpower and certain changes in the way you do things, you can make the process of quitting smoking much more bearable.

You must progressively reduce the amount of nicotine and tar

Quitting smoking cannot be done suddenly , you have to do it little by little ingesting less and less nicotine and tar. To do this, you can do it in two ways. The first is to significantly reduce the number of cigarettes smoked per day.

When you do this, try to dose the amount of cigarettes for weeks, and then for months until you get to the point of only smoking at parties or on special occasions. Thus, you will start having hours of abstinence, then days and even months. There will come a time when you consider that you no longer need tobacco at any other time, and the days of abstinence will disappear completely, you will not need them.

The second way to reduce the amount of nicotine and tar considerably is to change your cigarette brand to one that contains less of these substances . Try to find out which is the brand of tobacco whose cigars contain the minimum amount of tar and nicotine to reduce their consumption little by little.

To achieve this progressive reduction, you must write down the number of cigarettes you smoke per day and per week in order to measure your progress month by month and meet the goals you set for yourself. Mark the days and even weeks of abstinence and this will motivate you to continue with the process.

Remember that when you light a cigarette you don’t have to smoke it whole. You can set goals based on the amount of cigarette you are going to smoke. The first few weeks try not to reach the filter, and as you progress, reduce the amount of cigarette that you are going to smoke until you reach at least half or less than half.

Try to control the anxiety that gives you not smoking

Anxiety is the main problem for which you cannot avoid lighting a cigarette . The fact of wanting to smoke but not being able to do so in a certain situation can cause you a feeling of discomfort that is difficult to control. But you must learn to control your anxiety about not smoking.

To do this, always try to delay cigar time until you can’t take it anymore . If you are in the habit of lighting a cigarette after eating, put it off for at least half an hour and during that time try to control your anxiety and try to relax.

In this way, by postponing cigarette time, you will be learning to survive with that annoyance . Little by little, you will realize that this anxiety is not so bad and it is easier to control than you think, and you will find yourself strong enough to postpone the cigarette you are going to smoke for longer and longer.

Whenever you feel like smoking and can’t or don’t want to, think about the good things that not having to rely on tobacco would entail . Think that it is an unnecessary waste of money, that it causes a multitude of diseases and that it shortens your life considerably.

In the same way, change your mentality and think about the quality of life you would have when you stop being a smoker, about the health of your lungs, your heart and your mouth. Think that you will lead a much healthier life both you and the people around you. 

Elle Mcdonald

I am Elle Mcdonald Specializations in Psychology . Graduated in psychology from the University of Tennessee in 2000. Diploma of Advanced Studies in the Department of Personality, Evaluation and psychological treatments with excellent results.

First Level of Master in Clinical Psychology at the Center for Behavioral Therapists (recognized with a scientific-professional nature by the College of Psychologists)

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