Finding motivation to sustain tobacco cessation: What are your roadblocks?

[NDC_Team]

People who experience a lapse, or a relapse, in their tobacco cessation journey often say it’s because they lost the motivation that got them to quit in the first place.  They also tend to feel guilty, stressed or regretful because they want to remain tobacco free but struggle to find the motivation for doing so. If you are struggling with maintaining your motivation to remain tobacco free, you might find it helpful to consider the following:

• What made you quit in the first place? When you are feeling stuck, it’s important to revisit your reasons for wanting to quit tobacco in the first place. Have any of these reasons changed or do you feel differently about them now.  Writing them down on a piece of paper and carrying it with you could also help by acting as a reminder for why you quit when those cravings or urges may be getting the best of you.  Frequently revisiting your reasons for quitting helps solidify your commitment to those reasons and to your goal.
• Is smoking a coping mechanism for stress that you haven’t found a replacement for? Sometimes people turn to tobacco to cope with stress. The temptation to give into those urges can be strong since you have been using tobacco for a long time to deal with the stresses in your life.  Finding different ways to alleviate stress instead of reaching for that cigarette will become important. This could mean going for a short walk, phoning a friend, eating a piece of chocolate, taking a nap, coloring, etc.  You may need to try different things with an open mind. You are the expert on what will work for you.  You may be genuinely surprised at how something might just do the trick.
• Are you struggling with breaking those old routines? If so, it helps to revisit your activities around the times you smoke and experiment with creating new ones. Example: If the morning cigarette with coffee has been difficult to give up, then perhaps postpone the coffee and try having a cup of tea or a smoothie for breakfast instead.  You do not need to necessarily give up that cup of coffee, but just postponing it long enough to avoid that trigger and the craving for a cigarette that goes along with it.
• Have your initial goals for quitting changed? If so, then the initial goal may need to be altered to fit a more current perspective. For example: If the goal was to quit to have surgery, and you have completed the surgery; then take the time to think about why you want to remain quit now. List all the reasons and make a new goal for yourself. It helps to write this goal down and have a visual reminder. Example: “I don’t want to smoke because I want to be able to breathe better. Not smoking helps me breathe better and I like being able to breathe better!”

Which of these questions resonates with your journey to quitting tobacco?

Dhivyaa Manickam, M. A.
Counselor / CTTS

Photo by Matthew Hamilton