How do I deal with tobacco use?
Last Updated: 10/10/2016 at 6:18pm
Lindsay Scheinerman, MA, LPC
Licensed Professional Counselor
My work with clients is to help them recognize and build on their strengths to find solutions for the conflicts presented in their lives.
Top Rated Answers
There is a lot of information on line and your local GP can provide information on how to quit or manage cravings !
Don't give into the "just one more" feeling. It'll set yourself up for more use later on. Give your mouth something to do to fight a craving. Chew on something else - like sugarless gum, hard candy, or raw carrot, seeds or jerky if you're into getting healthier. Look into getting nicotine replacement therapy & identify the increase of cravings in a certain surrounding - a bar, your car, or watching television & have alternatives set up: A dish of seeds on a coffee table by the TV, throw out your ashtray in the car and or close it & have gum there instead. Have a glass of water with ice cubes and chew on them instead of whipping out a cigarette. Distractions help tremendously.
There are a wide variety of tobacco weaning systems. Try talking to a doctor or school nurse. They should be able to tell you exactly what to do, step by step.
Dealing with tobacco use can be extremely difficult. Aside from medical alternatives such as patches, looking through worst-case scenarios on the internet provide a great deterrent to tobacco use.
I personally don't use tobacco, but I know a lot of people who have struggled with addiction to this. I think you have two options that could help you stop. You could either see a doctor and have them suggest therapies or medicines to halt addiction or you could try quitting on your own. I know someone that quit on their own and took up crocheting so they had something to focus on and keep them busy so they wouldn't smoke.
Tobacco use is usually a stress reliever for most. So finding healthier stress relievers can help. Fall in love with taking walks or other exercises. Read, plan for future, volunteer, or if all else fails, talk to a doctor about the patch or other options for quitting.
The best way to deal with tobacco use is to completely avoid it. Practice deep breathing and drinking lots of water and try to stay active in low stress activities.
Avoid anything related to tobacco, even the e-cig. Tell your family and friends that you're no longer smoking and that you need them support and help so they can help you with that :).
Challenge yourself to quit. Think about whether or not you have a lot of self-efficacy, the belief in ones own ability to complete tasks and achieve goals. You need to believe that you have what it takes to quit and you need to prove it to yourself or carry the burden of failure on your back.
Nicotine can be very addictive and getting off is very hard. But if you want to stop think about your health first, then think about the people that love you. All your life will change and will become harder because of tobacco, and you really deserve a better life.
Try reaching out to family and friends, and letting them know if you have any concerns or problems with your use. You could also let your doctor know, or any other trusted professional or person in your life.
It depends entirely on what you would like to do! Do you wish to cut down on smoking, or to quit entirely? Or do you want to smoke while remaining in control? I am sure you are aware of the risks, so make sure that you follow up on how many times you smoke per day. Try setting up a maximum of cigarettes/smokes per day that is realistic, and that you can decrease over time. People usually smoke to relieve stress or to stimulate their minds. Which one is it for you? Try to identify which situations make you want to smoke, and be sure to identify them when they occur. Remember that smoking is an addiction, despite what many people say. So it's normal to find yourself highly dependent on it, or unable to stop. However, there IS hope! You can consult a doctor or a pharmacist for alternatives. You can also learn coping strategies that do not involve smoking. If you're wanting to smoke while keeping control (as an occasional user), keep it mind that as soon as you turn to tobacco to cope with something, you are using drugs to relieve your psychological pain. This is the hallmark of addiction. If you find yourself in this situation, you might want to seek the help of your friends and professionals to help you stay healthy. Good luck! :)
In my experience as a smoker the best approach once you realize you want to quit is to gradually decrease how often you smoke until you reach a point of fully quitting for longer and longer periods of time.
Try to analyze why you're having the urge to use. Remember why you chose to stop using. Take it one moment at a time. You do not have to stop using forever, but just for this moment.
Rule #1: If you slip up. don't give up trying again! Cold turkey worked for me for 7 months. Medication worked for me for 7 months. Vaping worked for me for 2 years and counting- no counting slip ups. There are also nicotine patches and gums out there that others swear by. Definitely look at the pros and cons and try what you think might work for you! Also, I didn't pick a day or 'last cigarette' because it seemed to trigger anxiety for that day and time. This might be something to consider as well! Best of luck to you and remember, your family and/or pets need you and being healthy around them makes them healthier as well!
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