.
So now I am considering kicking the habit. And in need of some useful, effective and realistic tips/tricks/pills/whatever
PS. I know, I know-the best way is to go cold turkey- But at the moment I haven´t that determination. So you can leave that method out
![/quote]
Vince:
I went cold turkey using an acupuncturist. Really helped with the "withdrawal" effects from the nicotine. I also gave myself a 3-month lead in time as a "quit date". In my opinion, things have to be going well in your life in order for you to have a good chance at success in quitting smoking.
But you don't want to go cold turkey. So my other suggestion comes from a method our local Lung Association used with a group of smokers at the office (I was one of the facilitators).
1. Take a sheet of paper - mark the days of the week down the left side; across the top put three ratings for how much you crave a cigarette - high, medium, low.
2. Fold the paper so that it fits around your cigarette package; secure the paper around your cigarette package by means of an elastic.
Now, each time you want a cigarette, you must first undo the elastic, mark down the time, what you are doing and rate your craving. Then you can enjoy your smoke.
The psychology here is that it becomes a bit of pain to get at the cigarette and so you think about whether or not you really need the cigarette. Helps you cut down a bit.
Then after the first week, you look at the "low" craving cigarettes, time of day, etc. Make a new sheet for week two. In the second week, you work at cutting out those "low craving" cigarettes. It may take a couple of weeks for you to get rid of them. Don't worry about the length of time it takes.
Once you have rid yourself of all the "low craving" cigs, you begin on the mediums. Once you've rid yourself of the mediums, you pick a quit date some weeks in the future.
You work on the "high craving cigs" now. To work on these ones, you analyze the activity/time of day when they occur. The strategy here, is to change your routine as much as possible. If it's the morning coffee, then drink something else, or do a different activity along with drinking the coffee. After mealtimes, the strategy is usually get up from the table immediately and do some activity. Cigarettes and social situations involving alcohol were always a problem for me, so for the 2 or 3 months after quitting, I avoided drinking. Once I was satisfied I had really kicked the habit, I was still very cautious about having more than 1 or 2 drinks in a social setting for many months.
But the effort was worth it. My health improved, no more shortness of breath. And it did wonders for my self esteem. It's been over 25 years now since my visit to the acupuncturist.
Good luck.
Rob