| Smoking is More than Just A Physical Addiction | | | | of: |
| During this day in age, it is no surprise: smoking kills. | | | | - After Waking Up |
| One in two lifelong smokers will die from this | | | | - After Eating a Meal |
| detrimental habit, but yet they continue to smoke. | | | | - After a Snack |
| Why? Is death not great enough of a deterrence? | | | | - While Drinking Coffee |
| Most smokers assume that they cannot quit only | | | | - While Talking on the Phone |
| because of the physical addiction [to nicotine], but in all | | | | - While Driving |
| actuality, this type of addiction is just the tip of the | | | | - While Drinking Beer or Wine |
| iceberg. Smokers need to understand that it is actually | | | | - When You are with Other Smokers |
| the psychological addiction that is preventing them | | | | - While Waiting in Line |
| from quitting, and it is deeply integrated into their daily | | | | - After an Argument |
| routine. Once this is understood, they can learn the | | | | - While Watching TV |
| necessary steps and obtain the necessary tools to | | | | - While Playing Cards |
| quit for good. | | | | - While on the Computer |
| How Strong is Psychological Addiction? | | | | - While Reading a Book |
| Believe it or not, nicotine addiction is only 25 percent | | | | - During Break Time at Work |
| physical and 75 percent psychological. Nicotine | | | | - While Anxious, Depressed, or Stressed |
| withdrawal symptoms only last for about three | | | | - While doing Homework or Deskwork |
| minutes. The other irritable feelings (anxiety, grief, | | | | - Before Going to Bed |
| depression, etc.) a smoker will endure while trying to | | | | Step 2: Unlearning the Behavior: Avoidance & |
| quit are directly related to psychological addiction. | | | | Replacement |
| Why is Psychological Addiction so Strong? | | | | During the first few days of quitting, the hardest ones, |
| The psychological addiction is so strong because | | | | try and avoid as many triggers as you can altogether. |
| smoking becomes a major aspect of a smoker's life. It | | | | If you only smoke while talking on the phone, for |
| constitutes a major part of their daily routine, becoming | | | | example, try emailing your friends or communicating |
| almost ritualistic in nature. They fire up a cigarette | | | | with them through Facebook or twitter. |
| when they wake up, while driving or waiting at a traffic | | | | However, as you will discover, some triggers you |
| light, after eating a meal, while sipping a cup of coffee, | | | | cannot avoid. For these triggers, you will need to learn |
| while talking on the phone, or during a night out | | | | how to replace the maladaptive behavior (smoking) |
| socializing and drinking. These daily activities are called | | | | with something else-- much healthier. For example, if |
| "triggers" and they are directly linked to psychological | | | | you smoke while driving, leave your cigarettes at home |
| addiction. | | | | and bring along a snack. Trail mix and sunflower work |
| How to Overcome Psychological Addiction | | | | especially well because you consume them bit by bit |
| Eliminating these triggers listed above is based mainly | | | | over a period of time--just like you smoke. |
| upon behavior therapy, or behavior modification. This | | | | Some healthy, replacement behaviors will work for |
| type of psychotherapy primarily focuses on changing | | | | multiple triggers, but for others you will need something |
| learned, maladaptive behaviors into adaptive ones. | | | | entirely different. Just be creative. If you have an urge |
| Because most smokers light up a cigarette without | | | | and do not think you can endure it, just take a deep |
| thinking, information will not act as a deterrent. In order | | | | breath, relax and give it some time. Remember, over |
| to sever the learned, but yet subconscious link | | | | time they will gradually become less intense and they |
| between smoking and specific daily triggers, they need | | | | will eventually no longer bother you. |
| to follow the steps listed below. | | | | Lastly, and most importantly, increase your chances of |
| Step 1: Identification | | | | quitting by employing the steps above in combination |
| The first step in changing your smoking routine is to | | | | with a treatment plan. The time to quit is now! Click the |
| identify the triggers that are unique to you. Write down | | | | link below to discover the most effective treatment |
| all of the following triggers below that apply to you | | | | plans as well as the unimaginable dangers of smoking! |
| specifically and add any additional ones you can think | | | | |