While creating your Tackling Tobacco personal profile, you might want to give extra thought to the following issues that often arise when a tobacco user decides to reduce or quit.
By addressing these concerns in your early planning, you can prevent many common problems from occurring, and effectively handle the ones that do arise when you change your tobacco habit. By preparing in advance and using a variety of strategies, you will improve your chances of success.
Are You Addicted?
Assess whether you are physically addicted to nicotine. If you smoke more than ten cigarettes a day, or use less than a can of smokeless tobacco a week, there is a possibility that you are physically addicted to nicotine.
If you smoke 15 cigarettes a day, or use a can or more of smokeless tobacco a week, you are very likely addicted. If you smoke 20 cigarettes or more a day, or if you use two cans of smokeless tobacco each week, you are probably highly addicted to nicotine.
There are a small percentage of daily heavy tobacco users who never seem to become physically addicted to the drug. “Social” smokers and dippers use five or less cigarettes a day or less than a half a can a week, and are very unlikely to be physically addicted.
Withdrawal
If you are physically addicted to nicotine, I recommend that you make plans about how you are going to cope with the symptoms associated with nicotine withdrawal.
One option is to use a nicotine replacement therapy, such as the nicotine gum, patches, nasal spray, or inhaler.
Or you might want to consider using the new antidepressant medication that has recently been approved for smoking cessation treatment, Zyban (also sold under the name of Wellbutrin).
If you decide to use a medication to help with nicotine withdrawal symptoms, check with your doctor to see if your medical insurance will cover the cost. Research has shown that combining the use of a medication with behavior-modification strategies, like exercise and stress management, is the most successful approach for smoking cessation at this time.
Psychological Attachment
How severe is your psychological attachment to tobacco? Whether or not you are physically addicted to the drug, nicotine, you probably have a psychological attachment to the relaxing habits and the mood management that comes from its regular use.
Psychological dependence can be mild to severe. This type of dependence can be addressed with behavior-modification strategies, with or without the help of medication. Stress management skills are especially helpful with the psychological effects that come when you change your tobacco habits.
Behavior Attachment
How severe is your attachment to the hand-to-mouth behaviors of smoking, or the dipping behaviors of smokeless tobacco? Your attachment to the way that your tobacco habit occupies your hands and mouth can be mild to severe. It is part of your psychological dependence on the habit.
This behavior is often replaced with eating and associated with weight gain. If your attachment is high, you should consider finding things to do with your hands and mouth that provide “healthy pleasures.”
I recommend going to a toy store and finding fun and enjoyable things that can occupy your hands. Be sure to find something that you can carry around with you easily, such as “prayer beads” or a beautiful, smooth stone.
Hand-held electronic games can occupy your hands and your attention. Handballs and squeeze toys are also fun.
As for your mouth, you might want to prepare healthy, low-calorie snacks or try sugarless chewing gum. Many people have chewed on a toothpick or a drinking straw to satisfy the need for a hand-to-mouth behavior.
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Tags: nicotine, therapy, tobacco habit