Topic: substance-abuse

Question: I'm addicted to smoking. How can I stop?
I'm planning to have baby, so I have to quit smoking - but it's hard. Sometimes it's not a physical need, it's mental.
   I cannot help myself from thinking about smoking. What can I do to get rid of this addiction?

Answer (from Rebecca DuellmanMA, Applied Psychology, Specializing in Forensic Psychology issues.):
Hi. Good for you in planning ahead to do what's healthiest for your baby (and yourself). That's a great first step! It's also good that you are able to identify that it's not always a physical need that's driving the addiction.For the next steps, I would suggest trying to figure out when the psychological cravings for a cigarette occur. The psychological (or mental) cravings are usually based out of habit, such as having a cigarette after a meal. And if you're consciously trying to quit, you'll find the craving starts with simply thinking about having a cigarette, then usually moves on to thinking about how good it made you feel, etc., etc. Well, if I'm on a diet and I continue to let myself think about the ice cream sitting in the freezer, eventually I'll give in and eat it.You're going to have thoughts about smoking a cigarette. That's normal and, for the most part, out of your control. But you choose whether or not to CONTINUE thinking and dwelling about it after that initial thought. That's what you would have to work on changing. When you have that initial thought, acknowledge it ("Ok, I kind of want a cigarette now."), but then change the thoughts that typically follow. Distract yourself, think about something else, do something else, whatever it takes to get your mind off of that cigarette.I've suggested to clients before that they should plan these scenarios out ahead of time so they already know what they're going to do when the time comes. Write down when you usually have the craving for a cigarette and then write down new thoughts or things to do to get your mind off of it. Eventually, it will become easier and easier to brush off that initial thought until you no longer have it.Best of luck, and you have a really great motivator to quit - your baby!

Answer (from Dr. Meredyth LawrynceServing Clients Nationwide):
When trying to quit an addiction it is imperative to decide what purpose the addiction serves. You said it is not a physical need but rather a mental need. What other ways could this need be alleviated?  A video I  often recommend to those who want to quit a habit is  🍰🍟🍔🍗🍩🚬ADDICTION🍻🍸📺🍆🛏️ 💊🛏️

Answer (from Charles LucasHealthFit Counseling: Solutions for Change):
It's very admirable that you are trying to stop smoking for the sake of your health and your child's health.  The mental aspect of quitting a drug can and usually is the hardest part.  First, it can be helpful to change the focus of your thinking so you are focusing on the healthy behaviors you will start/improve rather than only focusing on the behavior that you are trying to stop.  The reason for this is that our brains hear the main topic of our thoughts.  That is, when you tell yourself "quit smoking, quit smoking, quit smoking", your brain hears "smoking, smoking, smoking".  So we need to put together a self-care plan that addresses your thinking, emotions, and behaviors (nutrition, physical activity, and other stress reducing activities).  The idea is to have an effective plan in place to both prevent yourself from feeling intense stress (which increases cravings) and to have a well-placed plan for when the intense cravings inevitably present themselves.  And lastly, and possibly the most important; You have to believe you deserve to be the healthiest version of yourself.  Think about the times when you are most vulnerable to smoke (stressful situations, after meals, when drinking, social situations, etc.).  The use of affirmations is also an important resource as what we say to ourselves effects our mood.  Repeatedly telling yourself "i am healthy, "i am getting healthier, "my lungs are becoming clear and healthy" or other affirmations like this.  Even if you don't believe them at first, continue saying them.  This step is important to improve cognitive flexibility which trains your brain to be open to change.  Think about activities that you like to do or that you would like to try and replace smoking with those activities.  Any activity that can make you laugh (time with friends, watching comedies, etc.) will evoke a calming response because when we feel happy, we typically don't feel stressed out simultaneously.

Answer (from Sara Makin, M.S.Ed.,NCC#1 Best Selling Author & Counselor):
First off, I would like to congratulate you on making the decision to stop smoking.  The next thing I want to share is that there are so many different ways to kick the habit. Some people find solace in groups, while others prefer to see a counselor about this individually. Remember, that the crux of addiction is feeling one way and using a substance or thing to feel a different way.  My suggestion is to find an addiction counselor and create an individualized plan together to help you stop smoking . Your chances of stopping smoking are much higher when you have professional support and a plan to work on outside of your sessions.

Answer (from David KleinHumanistic, LGBT-Affirmative Psychotherapy for Individuals & Couples):
While smoking can be incredibly difficult to quit doing, it's not impossible, so the first thing to NOT lose is hope. And certainly planning to have a baby can be exactly the catalyst that one needs to motivate to complete this sort of task. But, as I said, it still won't be easy, even with the motivation there.There is a definite physical component, but it's great that you can acknowledge the psychological addiction that exists. It would be helpful to dive into what that psychological need actually is, as it can vary from person to person (whereas the physical addiction doesn't as much, and therefor can be helped through gums and patches and inhalers, etc.) Exploring and getting to the root of the psychological need can help you to determine what is going on for you psychologically, and how else you can meet those needs of yours, perhaps in much healthier and more adaptive ways, that also help you to feel really good about yourself. While replacement is not always advocated, having psychological needs is not something to be ashamed of, but rather nurtured.