Quit Smoking with these 15 Psychological Practices

· September 4, 2017
In order to quit smoking, you need to avoid the dangerous situations that cause you to relapse. You should be strong and aware at all times. Remember: it was a habit from your past, and quitting is a great accomplishment.

It’s always the time to quit smoking.

It’s better for us to quit smoking as soon as possible and to abandon this harmful habit. We should do this before our body gives us the first warning, the first problem, or the first scare.

So if you have tried all the methods, you will have stopped believing in these miraculous techniques.  There are many that are touted as ” The final answer to smoking cessation “.   Nevertheless, they haven’t worked for you.

We ought to know that these ideas are not magic recipes.  There is no technique that works for everyone.  We need to choose the one that works for us and for our personality.

From the following list, choose the ones that suit you, try them and integrate them into your daily life.  Let them be the key to your success and the closure that opens the door to a better quality of life.

Each person is unique; their habits, needs, and nuances that will determine your ideal remedy. You may also try several methods that suit you the best and fit your personality.

From the following list choose the ones that appeal to you, try them and integrate them into your daily routine.  Let them be the key to your success and the closure that opens a door.  This will lead to a better quality of life.

Strategies for the three phases that a smoker goes through

During smoking cessation there are three phases that the individual goes through:

  • Preparation is when we should assume a strong intention to quit smoking.
  • The phase of abandonment. This abstinence syndrome causes strain, doubt and it pushes us to go back to the habit.  This phase is especially critical.
  • The last phase is maintenance when it is vital to secure this new phase for a long time and prevent possible fallback.

Once we learn these phases we know well what could happen at any time and what we need to do.

Because of this, it’s important to know the following steps to be successful at any moment.

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Tips for the preparation phase

Smoking is an act that has its origins in social factors.  It is maintained by various psychological factors. Above all, it is a physiological dependency on the nicotine.


Therefore, in this first phase, we lay out a series of keys to have a suitable and surefire plan.

Reduce social factors and availability

1.Make ourselves a list of the situations and moments when we have the opportunity to smoke.

2.The idea is to reduce the availability of tobacco in those crucial times.

  •     For example. I know that just waking up, I will feel a great urge to have a cigarette.  Then I will have gum or a caramel handy.

Reduce psychological factors

3. One of the psychological techniques is self-perception.  Now we see ourselves as “NON-smokers”.

4. Instead of telling the world that you are going to quit smoking, tell them that you no longer smoke.

5. If we concentrate on the process (I am quitting) it can cause doubts, low moments.  The ideal is to see ourselves as how we want to be: non-smokers.

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Tips for the most critical phase of  “possible abandonment”

Now we are in the critical phase.  We are positive that we want to quit smoking.  The psychological and physical dependence is so strong that we are facing hard times.

Controlling the social and availability factors

6. There are places and daily habits that automatically trigger our need to smoke.  We go to the cafeteria, the gym and meet with friends in these places every week.

7. This is the time to change scenarios and create new habits.

8. Attend mindfulness classes, do yoga, take dance classes, swimming classes, or paint.

  • It’s about giving new stimulus to the brain to divert attention.  At the same time, you are participating in healthy and useful activities to channel and train your emotions.  You can manage your anxiety by means of respiration, focusing and progressive relaxation.

9. You should be able to identify risky situations and plan ways to confront them through positive self-instruction.

10. Perceive yourself as a person who is effective and has great willpower.

Reduce dependence on nicotine

11. Something that is recommended is to phase out our preferred brand of cigarettes and switch to a brand with less nicotine. This process should last for two weeks.

Maintenance Phase

You’ve done it. Or at least for the time being.

It’s important to know that when a person has made it to 5 months without smoking, one has not even reached the maintenance phase.  In reality, it is the action phase, and there still exists a high risk of falling back into the habit.

The desire to smoke still persists, including the symptoms associated with dependence.  Some of these are headaches, bad moods, anxiety and more.

It is not easy.  In fact, there are people who need to control the psychological and availability factors even after one year of quitting.

Also read: 7 foods to cleanse your body of nicotine

Nevertheless,  after 6 months without smoking, we are in the phase of needing to continue habits.   We need to control the psychological and availability factors. For this there are the following steps:

12. Don’t lose sight of the “whys”, meaning the reasons to quit smoking.

13. Value the work that has been done and your strong will.  Also, value how you feel now; the well being and motivation to keep from falling back into the habit.

14. Focus on those activities that you used to quite smoking such as sports, yoga, etc.

15.  Lastly,  it will be good for us to share our strategies with others who are going through the same situation.

In this way, we reinforce our goal and feel proud of ourselves.