Despite the stone-cold statement that smoking kills, it has been the leading cause of preventable death in the U.S. and around the world. Nicotine is highly addictive, and we get a rush of dopamine each time we smoke. Quitting is very hard, and sometimes willpower alone is not enough. Moreover, smoking gives immediate satisfaction. Smokers get stuck in a habit loop that is hard to interrupt. Especially since instant gratification tends to outweigh future rewards.
Although there are nicotine replacement therapies such as patches and gum for smokers to cut down, these help most with physiological withdrawal and still ignore the psychological root of the problem. Nonetheless, to overcome the instant gratification habit of smoking, mindfulness techniques also exist. Meditation and guided relaxation exercises are mostly effective because one of the biggest obstacles to quitting smoking is the anxiety that results from nicotine withdrawal. The mindfulness techniques update the reward value of smoking in the brain and help people ride out their cravings instead of acting on them. Here are some mindful alternatives to consider:
Physical activities for stress relief Apart from helping our overall well-being, exercise is also an effective stress management tool. Exercising regularly releases endorphins. In the long run, this reduces the stress and anxiety that result from quitting smoking. A holistic approach to stress relief is yoga and mindful movement practices. Individuals become more in touch with their bodies and emotions during the quitting process. Physical activity also promotes a healthier lifestyle. It improves our cardiovascular health, lung function, and energy levels, which the body needs to recover from the effects of smoking.
Mindfulness and meditation Simple diaphragmatic breathing or 4-7-8 techniques provide immediate relaxation and promote mindfulness. This enables individuals to stay focused on their goal of quitting smoking. Apart from mindful breathing techniques, guided meditation is also used to reduce stress, increase self-awareness, and build resilience. In our daily lives, mindfulness can be incorporated by staying present and fully engaged in each moment, for instance, mindful eating and walking.
Creative outlets for stress management Engage in artistic expression, such as painting, drawing, or sculpting. These creative outlets offer a constructive way to channel emotions and distract from cravings. Individuals struggling to quit smoking can also release their emotions by journaling or creative writing. By writing about the journey, expressing feelings, and setting goals, they can process their emotions and track progress. One can also be creative by pursuing a creative activity, such as playing a musical instrument, taking up photography, or exploring new hobbies.
Celebrating milestones Celebrate small achievements and recognize progress, no matter how minor it is. Acknowledging the effort put into the quitting journey helps adopt a positive mindset.
Quitting smoking is a profound psychological and emotional journey, unique to everyone. Above all, one needs to be very patient and remind themselves that they can get through this phase just like others did. As you might have already noticed, with the right mindset and tools, it is possible to quit smoking while improving your health and wellbeing.
If you think that you can benefit from professional support on this issue you can reach out here.
Johanna Cutajar is a Master in Counselling graduate from the University of Malta. She works with children and adolescents as a counsellor within the education sector on a variety of issues including relationship issues, trauma, bereavement, transitions, and general mental health.
References
Hicks, S. (2024). Psychology Hacks to Quit Smoking Cigarettes: A Mindful Approach to Breaking the Habit. Retrieved from https://www.linkedin.com/pulse/psychology-hacks-quit-smoking-cigarettes-mindful-approach-hicks-9pqbe/