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Nicotine addiction: Part 2



Tips to quit smoking

Smoking cigarettes you have realized does not serve your health, but now you are stuck with the habit….. to change an unhealthy habit, you need to exchange it with a healthy habit….

A habit is about forming new routines…..new pathways in the brain. In the time allocated not to smoke choose an alternative activity that interests you, is important to you, that brings you enjoy/pleasure, occupies your mind, distracts you, relaxes you, keeps you connected & keeps you active and busy e.g.

  • Drink a glass of water.

  • Floss and brush your teeth.

  • Chew gum.

  • Run in place.

  • Put on the radio and sing.

  • Play music and dan.

  • Put on hand lotion and rub it in – it keeps fingers busy.

  • Prepare a meal, bake.

  • Do research on the topic of non – smoking

  • Reward yourself for not smoking.

  • Call a friend.

  • Play with your child, dog cat…

  • Wash & wax the car.

  • Organize your house/cupboards/admin.

  • Do gardening.

  • Watch a movie on TV.

  • Colour in a mandala.

  • Go for a walk or to the gym.

  • Try a new exercise routine.

  • Go out for a day trip.

  • Go out for a meal.

  • Start a new hobby

  • Read.

  • Learn to play a new instrument.

  • Journal.

  • Meditate.

Keep in mind these are a few ideas, the options are endless!!


Recipe to stop smoking

Let’s assume you normally have your first cigarette at 6:00 when you wake up –

Week 1: Don’t smoke from 6:00 – 7:00am. Apply a healthy habit during that time. Continue to smoke as you would normally do for the rest of the day

Week 2: Don’t smoke from 6:00 – 8:00am. Apply a healthy habit during that time. Continue to smoke as you would normally do for the rest of the day

Week 3: Don’t smoke from 6:00 – 9:00am. Apply a healthy habit during that time. Continue to smoke as you would normally do for the rest of the day

Week 4: Don’t smoke from 6:00 – 10:00am. Apply a healthy habit during that time. Continue to smoke as you would normally do for the rest of the day

Week 5: Don’t smoke from 6:00 – 11:00am. Apply a healthy habit during that time. Continue to smoke as you would normally do for the rest of the day

Week 6: Don’t smoke from 6:00 -12:00am. Apply a healthy habit during that time. Continue to smoke as you would normally do for the rest of the day


Continue with this pattern until you have given up smoking all together. You may find that you will have lost the desire to smoke after just a few weeks.


Work on not smoking.

Make a list of things you are grateful for or people that you care about. Cut the paper in small strips and replace it with the packet of cigarettes. E.g. every time you reach for your cigarettes in your pocket, you will pull out ‘n paper strip instead…….what you will read will occupy your mind!!

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