By now you will be facing the full force of withdrawal symptoms. This is where you need all the support you can get. Remember to keep reminding yourself why you personally have chosen to stop smoking. Keep that list of reasons prominent on your desk, on your TV, in your bedroom, on your car dashboard, or wherever you are most likely to see it frequently.
ALSO READ : Turning the Tide on Lifestyle Diseases: The effects of nicotine on the body
We will cover 4 areas to work on this week:
- Strengthen your mind power
There is a statement that says “You are who you think!” The wisest man that ever lived, King Solomon said: “For as a man thinks in his heart, so is he.” Proverbs 23:7. How we think about ourselves and our ability to kick the smoking habit is vitally important to our success.
Who talks to you the most every day? Is it your spouse or partner? Is it your child or your colleague? Actually you may be surprised but you are the one who talks the most to yourself – self-talk. You are the one who will tell you that you are OK; or a loser; or that you can’t do it; or that you are a winner.
The big difference between someone who is successful at sports or academic achievements or major life changes is not so much innate ability, but has much to do with mind power and positive choices that we keep making all the time.
For instance when I am out running sometimes in the morning – and I am no great runner – and I am struggling up the hill, I will set myself a small target just to the next driveway, or tree, or signpost. When I get there, I will set another short target to reach. That way I can conquer short goals at a time and it doesn’t seem so daunting as trying to run up the whole long hill. Obviously the first few times, I may not be able to reach those targets, but with practice I eventually do.
Apart from the reasons that you personally want to stop smoking, there are many other benefits. Focus on these, and keep reminding yourself of them. These may include – saving money; fresh breath; better tasting food; long term health benefits; feeling proud of your achievements.
Remember not to make any long term commitments. Because if you get into a spot of bother and end up succumbing, you may feel so guilty that you punish yourself by smoking again, or give up in discouragement. It is better to rather make statement “I choose not to smoke” than to say “I will never smoke again”. Then you haven’t broken any promises if you do succumb. But you can then start over again with renewed resolve, learning from your experience what made you succumb.
- Exercise programme
Why is exercise important? Exercise makes you feel better; it increases endorphins (your natural happy chemicals); it gets your heart beating and clears your mind; it helps you to sleep better; it helps to destress you and will also help you control your weight.
There is a range of exercises you can do to suit your interests – walking, swimming, cycling, jogging, dancing, skipping and aerobic gym exercises. However it may be a good idea to have a check up with your doctor before embarking on strenuous exercise if you are unfit and over 40 years of age.
One exercise that most people can do is walking. Start slowly – 15-20 minutes each day during the first week. Choose a safe place – where there are many people.
It may even be in the parking area of a mall, or in hot weather up and down the halls of the Mall. Avoid lonely places, especially as a woman, and avoid showing off expensive gadgets.
After the first week, gradually increase your speed and walking time. Aim to walk for 45 minutes 4-5 times per week and build up a good sweat.
All of this will help with the healing process of restoring your body, rejuvenating your lungs, and improving your blood vessels.
- Use spiritual power
For believers, we have another important powerful strategy to empower change. Prayer, mindful meditation on the Word, and claiming spiritual promises. Here are some steps:
- Admit you need help. Break the denial factor.
- Ask for Divine help, then believe you have received it.
- Always give thanks for the help.
- Act as a non-smoker.
- Replace smoking habits with positive activities
As a smoker you took your habit with you wherever you went. Now you must choose new habits to replace those associated with your past lifestyle.
At home Old habits New habits
On waking up:
Relaxing/TV
After meals
At work
Stress
Talking on the phone
Social
Parties
Eating out
Here are some ideas to implement on a daily basis
- Plan ahead of time what you will do in difficult circumstances – be prepared.
- Think as a non-smoker.
- Practice your replacement habits.
- Keep drinking 6-8 glasses of water daily.
- Eat plenty of fresh fruits, vegetables and whole grains.
- Avoid sugary and fatty foods.
- Stay away from caffeinated drinks like coffee, tea and colas.
- Avoid alcohol.
- Get into a regular exercise program – preferably with a buddy.
- Think about your values and beliefs.
- Meditate mindfully and pray for power.
- Contact your support person regularly and get encouragement.
This day – day 3 of your programme – will be a difficult day. Remember you are almost there. You are over the hill, and things will get easier from here on.
To a week of breaking your addiction and a free life.
Dave Glass
PS: Much of the material presented comes from an Australian program called “Quit Now”.
Dr David Glass graduated from UCT in 1975. He spent the next 12 years working at a mission hospital in Lesotho, where much of his work involved health education and interventions to improve health, aside from the normal busy clinical work of an under-resourced mission hospital.
He returned to UCT in 1990 to specialise in obstetrics/gynaecology and then moved to the South Coast where he had the privilege of, amongst other things, ushering 7000 babies into the world. He no longer delivers babies but is still very clinically active in gynaecology.
An old passion, preventive health care, has now replaced the obstetrics side of his work. He is eager to share insights he has gathered over the years on how to prevent and reverse so many of the modern scourges of lifestyle – obesity, diabetes, ischaemic heart disease, high blood pressure, arthritis, common cancers, etc.
He is a family man, with a supportive wife, and two grown children, and four beautiful grandchildren. His hobbies include walking, cycling, vegetable gardening, bird-watching, travelling and writing. He is active in community health outreach and deeply involved in church activities. He enjoys teaching and sharing information.
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