Behavioral change techniques: as unique as tobacco users themselves

[NDC_Team]

The part of the quitting process that can be the most difficult for many people are the lifestyle changes themselves. While the medication piece is an important one with quitting tobacco, the behavioral change part is also important – but, more difficult to make “stick.”

As I walk with patients on their personal journey to quit tobacco, I continually see that the process of changing that behavior is unique to everyone. Cravings and urges to use tobacco can strike at any time. And being aware of the behavior change techniques that work for you will be key to staying quit. There are countless ways to conceptualize these behavior changes. Sometimes, they need to be bigger changes; and then sometimes, they may be just small “tweaks” to your current routine.

You may need to find a different route to work to avoid going past your favorite convenient store where you used to buy your cigarettes/chew/ or vape. Or, just playing a favorite song as you drive past the convenience store might suffice. Sometimes you need to be creative as you begin to make these plans. Different options may work for you at various times, so have several possibilities available in your “tool” box.

Some suggestions to consider:

Try mindfulness:

1. Imagine your craving as a big ocean wave coming in – getting bigger and bigger until it has reached a peak, and then subsiding as the wave gets smaller in size.
2. Begin to be attentive to your body. Notice what happens when you are feeling stressed or anxious - particularly your breathing. Being aware of these changes can help you begin to anticipate what are stressful situations for you which may increase those cravings or urges to use tobacco.
3. Visualize yourself as a non-tobacco use getting through a particularly challenging situation which could lead you back to tobacco. What are you thinking, seeing, or hearing as you encounter the situation, go through it, and emerge from it?

Change your environment:

1. Going for a walk, and really taking in the sights and sounds. Focus on this moment and this place. What do you see? What do you hear? What do you smell?
2. Go to a place that you have always known to be tobacco free. This may be your office at work, a local café, or a library. Designating a “safe” place for yourself for when those urges and cravings may be getting the best of you.
3. Do you have an interest or hobby that you have wanted to pursue, but felt that your tobacco use was a deterrent to doing so? Is there a class at a local community center that you could take about that interest? Trying something new can really make your tobacco free life feel like a new and exciting beginning for you.

Keeping it simple:

1. Try using just having a straw or sucking on a cinnamon stick available when you are bored or stressed.
2.  Playing a game on your phone for just a few minutes might distract you enough until your cravings subside.
3.  Have a water bottle handy? Drinking water can really help with cravings as well.

Behavior change is hard – but it can be personally satisfying when you find the unique, personal tools that will work for you to stay quit.

Have you used any of these methods? Tell us in the comments what worked for you or what you intend to try.

Barb Dallavalle, MA, LP
NDC Counselor/CTTS

Reference: Practice Mindfulness | Smokefree
Photo by Caleb Jones