5 Steps To Combat Anxiety When Weaning Yourself From Tobacco

Smoking is the most widespread addiction throughout the planet In large part, this is because, unfortunately, tobacco is legal. Therefore, there is not as much risk awareness as with other illegal drugs, such as cocaine or heroin.

Every year almost 8 million people die around the world due to diseases directly related to tobacco. It is because of that the vast majority of smokers try or have tried to quit tobacco

But overcoming nicotine addiction is not always easy. Some people quit cold turkey without any major problems; Others face unpleasant symptoms of withdrawal and psychological dependence, leading to anxiety. AND The inability to cope with this anxiety is the direct cause of most cases of relapse in tobacco addiction.

How do you overcome anxiety about quitting smoking? In this article I tell you the 5 main steps so that anxiety is not a problem while you stop smoking.

5 steps to overcome your anxiety while quitting tobacco

Follow these tips to prevent anxiety from being an obstacle when quitting tobacco.

1. Know your consumption habits

The main mistake that many people make when trying to quit smoking is skipping this step. Willpower is not enough to solve a psychological problem : In most cases, it is necessary to know how our mind works, and apply strategies accordingly.

Thus, It is common that when working with addictions, people are asked to self-register : write day after day how many cigarettes are being consumed, as well as at what times and situations.

If done well, this habit of observation will give information to the person and the therapist about the nature of the addiction and the consumption habits of that person, the peaks of consumption, the most frequent relapse situations, etc. Without this information, it is very difficult to overcome smoking forever. Remember, you have to know your enemy.

2. Write down your excuses to smoke

When psychologists talk about “knowing yourself,” we usually refer to getting used to observing our mental processes in certain situations that we want to change.

The majority of smokers report how they go on “autopilot” and start smoking without realizing it Therefore, it is crucial that the person becomes familiar with the most frequent excuses that he uses to continue smoking. For example:

By identifying these excuses and justifications for smoking, the person could work on them, especially with the help of a specialized therapist In most cases, these same thoughts are the source of anxiety.

Remember, if toxic and limiting beliefs are not worked on, it is a matter of time before the person falls back into their psychological problems, in this case tobacco addiction.

3. Familiarize yourself with the symptoms of withdrawal syndrome

Nicotine is addictive, and when you stop using it, your brain will begin to miss it That is what an addiction consists of, that the person feels “bad” when he does not consume. Whether you want to or not, it is very likely that the person will experience physical symptoms of nicotine withdrawal syndrome.

The good news is that nicotine withdrawal syndrome usually resembles the discomfort of a cold, in most cases, so the person can survive it without major problems. It usually lasts between a few days or a couple of weeks.

It is essential that the smoker identify the symptoms of his withdrawal syndrome, and learn to live with them until he has overcome the addiction.

4. Create alternative habits to smoking

Many smokers realize in therapy that they have associated tobacco with certain moods , as relaxation, or celebration. Therefore, when they seek to feel these moods, they turn to tobacco.

As a person quits smoking, it is important that they find new ways to experience those pleasurable sensations without smoking. Some people achieve it through sports, meditation, listening to music, doing certain breathing exercises, etc.

There is nothing that doesn’t work with absolutely everyone. Therefore, it is best to work with a professional and thus generate strategies adapted to the person.

5. Review your reasons for quitting smoking

Something that gives people a lot of encouragement while they suffer from the anxiety of withdrawal is remind themselves why they are doing it

Many people, when remembering their reasons for quitting smoking, feel much more conviction and joy in their results, as well as pure hatred and rage towards cigarettes and tobacco companies. Generating these types of thoughts when the urge to smoke comes can be very effective in certain cases.

Smoking specialist psychologist

Among people who try to quit smoking without help, less than 7% manage to quit smoking for good. That is why it is so important to work with a specialist.

I regularly work with people who suffer from all types of addictions , especially tobacco. I can help you through psychotherapy, or with my online course to quit smoking. Contact me through my profile.