Mindfulness can be a powerful tool for changing habits – especially when considering how to manage cravings for tobacco. The actions or behaviors we do to deal with those cravings (such as lighting up, reaching for a vape, or putting in a chew) are habitual or automatic; and are a result of our brains having evolved to where these simple, and, yes, rewarding actions are indeed quite unconscious. For tobacco products such as cigarettes, vaping devices, and chew (which all deliver nicotine) hijack the habitual or automatic part of the brain, which make reaching for a cigarette, dip, or vape happen so automatically, unconsciously, and ‘naturally’ as these addictive behaviors become increasingly more ingrained and habitual.
Unfortunately, however, our motivations for doing things like stopping tobacco use are formulated and maintained in the more rational, logical, executive processes of our brain. And so, when considering stopping tobacco, the impetus for this arises from thoughts about the potential future rewards from quitting (i.e., better health or saving money). Trying to change or “rewire” these automatic impulses to use tobacco, utilizing the executive part of the brain, takes a concerted application of energy. If withdrawal symptoms are uncomfortable, or urges to use quite strong, it can be difficult to remember just why you wanted to quit in the first place, resist the urge to use, and think of what to do instead - all simultaneously in that moment.
This is where planning alternative actions and mindfulness can be important. For it is easier to develop strategies to utilize during times of urges or cravings prior to facing the situation -or what some might call “crunch time.” Such strategies can be amazingly simple actions such as deep breathing, stepping away from the situation, or getting a drink of water. Being mindful during trigger situations, or when a craving occurs, can allow you to step back and revisit your commitment to being tobacco free. And then, do something different.
How have you used mindfulness to use logical processes in your brain rather than habitual process to change behavior? Leave a comment below.
Michael V. Burke, Ed.D
Program Director and NDC Counselor/ CTTS
Photo by Laury Ricquebourg on Unsplash
