According to the Centers for Disease Control and Prevention (CDC), smoking claims nearly half a million American lives every year. The health risks associated make this habit well worth quitting.
However, many people try to kick the butts, only to find themselves reverting to their previous behaviours. How can you manage to stay clear of cigarettes for good? Well, mindfulness is one feasible strategy to use.
Here’s how I personally used mindfulness to quit smoking. If you follow these four tips below, you’ll likely experience success with quitting, too.
Get savvy to all the risks
You probably know that smoking is bad for your health, but are you aware of the various ways it can damage your body, even if it doesn’t lead to premature death?
If you’re cautious about your aging skin, you have an added incentive to quit. Smoking degrades your collagen fibers. That’s the stuff responsible for giving your skin a supple, youthful glow. Continuing to light up can deplete your skin’s moisture and glow, especially as you enter your thirties, forties and fifties.
That’s not the only toll that smoking can take on your appearance. The habit can lead to dental problems like discolouration, bad breath, an increased risk of gum disease and trouble with implants. It’s well worth the effort to quit, considering the high cost of many procedures. Furthermore, periodontal disease can lead to other health consequences, like increasing your Alzheimer’s risk.
Smoking also increases your risk of oral cancers. The same goes for using smokeless tobacco products, such as chewing tobacco. Having surgery on your jaw can permanently alter your smile.
If you’re an athlete, smoking may leave you on the bench. The habit decimates your cardiovascular capacity, making you run slower and tire more quickly. If you’re trying to quit, moving more often is one way to remind yourself of the consequences of continuing to light up—you’ll feel the difference in your performance. Your lungs work less effectively when coated in tar and other pollutants.
Heart disease remains the number one killer of men and women worldwide, and smoking increases your risks. Every time you light up, your heart rate increases and your arteries tighten. Likewise, your blood pressure goes up, and you may develop an irregular heartbeat. Any combination of the above can spur a heart attack or stroke.
It helped me to write a list of all the ways smoking devastates the body. I kept it in my purse as a reminder. You can also tape a copy to your mirror at home and stash one in the place where you normally keep your smokes. The visual reminder of what you’re doing to yourself will prompt you to think twice before lighting that match.
Tune in to your body
If you haven’t yet learned how to do a mindful body scan, please practice this technique. It helped me tune into the various sensations I experienced when I lit up versus when I chose to remain smoke-free.
For example, you might notice that the physical sensations associated with smoking aren’t all that pleasant when you use this technique right after your first inhale. You’ll probably feel your heart rate increase. While some people associate this sensation with excitement, those with anxiety often feel more nervous.
While you might experience cravings at first, they generally dissipate within a week.
You might feel the smoke burning your lungs as you inhale, and notice the unpleasant taste on your tongue for the first time since you tried your first cigarette. You might even find the aroma somewhat nauseating. Honour these physical sensations—associating these undesirable feelings with a smoke helps break your yearning for the habit.
You should also tune into how much better you feel when you aren’t smoking. While you might experience cravings at first, they generally dissipate within a week. For me, the worst urges subsided within the first three months. I noticed an increase in my overall energy levels and improved ease in carrying out daily activities, like walking up flights of stairs.
Unearth your hidden motivations
Why do people smoke? While physical addiction to nicotine provides one answer, the rest lies in perceived mental and emotional needs. Do a deep dive into your psyche, asking yourself what it is you derive from the habit.
For instance, you might smoke for social reasons. If everyone in your toxic workplace meets to kvetch around the smoker’s bench, you could feel left out if you don’t partake. Recognizing this dynamic can help you choose alternative breaktime activities that don’t leave you asking your colleagues for a light.
Some people smoke because they need the emotional respite from challenging relationships or circumstances, and stepping outside becomes a crutch. You might excuse yourself multiple times to have a cigarette if you and your partner are arguing and you need to collect your thoughts. If so, could you stroll around the block or go for a drive instead?
Boredom could likewise drive you to strike that match. If so, seek alternative pleasurable—and healthy—activities to enjoy. You might play an engaging mental game on your phone or put on some tunes and dance. If you’re the extroverted type, joining a social club or recreational sports league can provide the distraction you need to quit the habit.
Pause and reflect if you slip
Please don’t give up on your commitment to quitting if you backslide and light up at lunch, or bum one from a friend while out for the evening. It takes most people an average of 30 attempts before they kick the habit for good.
Instead of beating yourself up, ask yourself why you made the choice you did when you lit that cigarette. What was your state of mind? If you caved to your craving after a stressful day at work, you’ve now identified one of your triggers. What can you do next time to honour your commitment to your health, while still easing tension?
I discovered that I couldn’t resist the temptation to light up when I went out drinking at the local bars or when visiting friends who indulge. I chose to avoid these venues while I was quitting. You can also plan your night out at a bar that bans indoor smoking, or ask a friend to meet you for coffee or tea instead of heading to their pad until you cement your commitment to abstaining for good.
Use mindfulness to understand your habit
Understanding what drives your habit and addressing it can help you achieve success. Why not try using mindfulness to help you quit smoking?
Medical disclaimer: This page is for educational and informational purposes only and may not be construed as medical advice. The information is not intended to replace medical advice offered by physicians. Please refer to the full text of our medical disclaimer.
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