Self-Medication
If you have ever noticed that you experience a chronic mild or severe depression or anxiety whenever you have reduced or quit your tobacco use, you may have been using nicotine to self-medicate this condition.
In addition, depression or anxiety can result from the process of withdrawing from nicotine. Understanding the symptoms of these conditions can help you identify them and to treat them quickly. Talk to your physician if you suspect that you have problems with depression or anxiety.
Luckily, both conditions respond well to medication as well as self-help techniques. If you uncover this problem when you change your tobacco habit, what will you do to treat it? Would you be willing to take medication to relieve problematic symptoms?
Coping With Cravings
How are you going to cope with tobacco cravings? How will you cope with very severe cravings that linger? Stress, pleasure memories, certain situations and alcohol all can trigger cravings to use tobacco. You probably use tobacco for a variety of purposes — to relax, to punctuate the end of a work period, to help you focus your attention, or to enjoy when socializing.
You might consider identifying at least two to four different strategies to cope with each reason or situation that might trigger a tobacco craving. That way, you will be armed with at least four to 12 different strategies to overcome cravings. You will have developed a great repertoire of behaviors, skills and attitudes that will help you cope effectively with a craving in almost any situation.
Weight Management
Many smokers report that fear of weight gain is a major barrier to quitting. Many quitters do gain weight, but not all. According to Dr. Tom Ferguson’s “No-Nag, No-Guilt, Do-It-Your-Own-Way Guide to Quitting Smoking” book, about 60 percent of men and 50 percent of women gain weight. The average long-term weight gain for both sexes was five pounds; 47 percent of quitters gained more than five pounds; and 23 percent lost weight.
Heavy smokers and older smokers typically gain more weight. Also, there are properties in tobacco that affect metabolism, brain chemistry and behavior in relation to eating. Exercise, combined with other healthy strategies such as drinking water and eating a well-balanced diet, can effectively manage weight and help to reduce cravings for tobacco.
Support System
You can derive wonderful benefits from a good support system! Only you can decide who would give you good support for your goals. The best kind of support is a spouse, relative, friend or co-worker who shares your goals to reduce or quit tobacco. An ex-smoker who is willing to give you support is also very helpful.
Even if a person is not willing to quit or has never smoked, that person still can provide positive support and encouragement for your efforts. Who will you enlist? Also, there is probably someone with whom you should not talk about your decision to reduce or quit tobacco. This is often someone who has a cynical attitude towards you or your goals. How confidential are you going to keep your decision? Who will you and won’t you tell?
Alternative Approaches
Are you interested in using any alternative approaches to change your tobacco habit? Acupuncture, herbs, hypnosis and nutritional supplements can be helpful. Some people are using vitamin and mineral supplements, antioxidants, St. John’s Wort, D-L-Phenylalanine (DLPA), kava kava, gingko biloba, and other nutritional and herbal supplements often found in health food stores.
Be an informed consumer! Remember that the Food and Drug Administration does not regulate the nutritional supplement industry, and the qualities and strengths of products can vary greatly from company to company. Use discretion when accepting the services of an alternative doctor, therapist or healer. Gather information about the type of technique, approach and services that they provide. It is always a good idea to check references and licenses, and to discuss you decision with your personal physician.
The Right Time
When do you know if it is the right time to quit or reduce your habit? Your “right time” can be a special day or a special feeling. It could be your wedding anniversary or after you have established an exercise program in your weekly routines.
Ideally, you should feel confident, prepared and ready to initiate your plan of action. On the other hand, your “right time” may be when you are finally sick and tired of being sick and tired of using tobacco. Be sure to take the time to prepare and plan, even if you take three or more months. Preparation is the key to your success.
Motivation and Commitment
How will you keep up your motivation and commitment to your plan? Successful ex-tobacco users say that they gradually stopped looking outside themselves for help, and began looking inside themselves for the strength and determination to change their tobacco habit.
Your strengths, or resiliency, hold the key to staying motivated.
Do not forget to reward yourself for your efforts! Each day, week, month and year without tobacco is worthy of a celebration!
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Tags: anxiety, depression, nicotine