How Addicted Are You to Cigarettes?
Are you too addicted to cigarettes to quit smoking today?
Approximately 70% of smokers report wanting to quit smoking. Nearly half of all smokers make an attempt to quit smoking in any given year. But, the success rate for quitting on your own is only about 7%.
Everyone wants lots of things. But, most people do not prepare themselves to achieve the tasks required to get what they really want.
So, it's time to ask: 'Do you really want to quit smoking?' If so, you need to realize that most people fail the first time, or even the 2nd or 3rd time they try to quit smoking.
What about you? Have you tried to stop smoking before and failed? Do you know why you failed in your goal to quit smoking?
How Difficult Will it be to Stop Smoking?
The degree of difficulty people face when they try to quit smoking depends on several factors. First, you must know the degree to which you are addicted to the chemicals (primarily nicotine) in cigarette smoke. These chemicals produce pleasing sensations from changes in your brain and the chemicals also affect other organs.
So, are you addicted to smoking or is it just a bad habit? Knowing this will help you understand just how difficult it will be for you to quit smoking.
Take this test to determine your level of dependence on smoking:
Fagerstrom Test for Nicotine Dependence |
If your addiction level is high, you will have difficulty in any smoking cessation program unless you temporarily supply a substitute for the lost chemicals in tobacco smoke. One study by Ivan Berlin and Lirio S. Covey found that Fagerstrom Test for Nicotine Dependence values less than 5 were normally found in those who successfully quit while values larger than 5 were prevelant in those who were unsuccessful.
A second important factor to consider is the presence of mental illness or depression. A large number of people with mental illness or depression smoke to 'self medicate', or to relieve symptoms of their illness.
You may have a likelihood of major depressive disorder if you can answer 'Yes' to these questions:
- Have you ever been down or depressed most of the day, nearly every day, for 2 weeks or more?
- Have you ever lost interest or pleasure in things your typically enjoy for most of the day, nearly every day, for 2 weeks or more?
If these questions sound like they might pertain to you, you should seek the help of a trained professional who can prescribe proper medications for your particular situation. The Berlin and Covey study found that those with high depression score were likely to fail at quitting smoking. Once your depression symptoms have moderated you will be more likely to be a successful quitter.
If these questions seem at all like they pertain to you, please visit Why Depression Affects Smoking Cessation. You will learn why smoking is so addicting to those with depression.
Quit Smoking by Getting Mentally Prepared
Now, you need to determine if you really want to quit smoking. The strength of your inner goals and desire to quit will, in large part, determine the success of your efforts.
If you tried to quit before but failed, chances are you didn't mentally prepare yourself first. So, get ready to learn how to mentally prepare yourself to quit smoking and increase your chances of success.
Do you really want to quit smoking?
The first question to ask yourself is: 'Why do you want to quit smoking?' Perhaps you are trying to quit because someone else told you: 'Smoking is unhealthy,' or 'Smoking is costing too much money.' If you are trying to quit to please someone else, chances are you probably won't succeed. Internally, you have to really want it for you!
If it's mostly because someone in nagging you to stop, you'll most likely feel pressured. And to relieve that pressure, guess what you are likely to do? Sure. It's to reach for a smoke and light up.
It's time to decide why YOU want to stop smoking. To help, make a list of the reasons why YOU want to quit smoking for YOU.
Why do you like to smoke?
Now make a list of all of the reasons why you like to smoke. Is it the taste of the cigarette? Alone? With Coffee? After a meal? Or perhaps it's the way it makes you feel. Happy? Pleasurable? Relaxed? Powerful? Important? Or perhaps smoking helps you not to feel. Does smoking numb your feelings? Reduce your feelings of stress? Or fear? Relieve your feelings of boredom? Or loneliness? Whatever the reasons, write them down.
What will you substitute for smoking?
Next you need to decide what you'll substitute for smoking. Yes, you can get a nicotine substitute for the physical sensations you'll feel when you quit. But what are you going to substitute for the emotional sensations you'll feel when you quit smoking? Next to each reason you listed why you like to smoke, write down something you can do to generate those same or similar sensations or feelings.
Some suggestions are:
- Surround yourself with positive, supportive people who will help you feel good about yourself.
- Take up a new hobby such as knitting, model airplanes, scrapbooking or puzzles; anything that will keep your hands and mind busy, generate feelings of pleasure and give you a sense of accomplishment.
- Incorporate physical activity into your daily routine. Whether it's a 10 minute walk or a bike ride with your kids, any activity that will support your efforts to quit, reduce your stress level and improve your overall health.
Following the tips covered here may increase your chances of successfully becoming a non-smoker. It's most important to know the reasons you really, really, want to quit for YOU? Why do you like to smoke? What else can you substitute to generate those sensations or feelings that you get from smoking? Remember, if you want to increase your odds of successfully quitting smoking, become emotionally ready first.
Now please examine Why are You Addicted to Cigarettes?
