5 steps to combat anxiety when weaning off tobacco

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

Every year almost 8 million people die worldwide, 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 isn't always easy. Some people quit suddenly without any major problems; others face unpleasant withdrawal symptoms and psychological dependence, leading to anxiety. Y the inability to cope with this anxiety is the direct cause of most cases of relapse in tobacco addiction.

How do you overcome the anxiety to quit smoking? In this article I will 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 to quitting.

1. Know your consumption habits

The main mistake 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 the functioning of our mind, and apply strategies accordingly.

Thus, it is common for people to do a self-registration when working with addictions: 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 inform the person and the therapist about the nature of the problem. addiction and the consumption habits of that person, the consumption peaks, 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 speak of "knowing oneself", we usually refer to getting used to observing our mental processes in certain situations that we want to change.

Most smokers report how they go into “automatic pilot” and start smoking without realizing it. For this reason, it is crucial that the person becomes familiar with the most frequent excuses that he uses to continue smoking. For example:

• "For one, nothing happens."
• "I deserve an award."
• "I've had a very stressful day, I need to relax."
• "I don't think I'm capable of quitting, he's stronger than me, I need it -I'm afraid of feeling anxiety if I quit smoking."

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 the 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 withdrawal symptoms

Nicotine is addictive, and when you stop using it, your brain will start to miss it.. That is what an addiction consists of, in which the person feels "bad" when they do not consume. Like it or not, the person is very likely to experience physical symptoms of nicotine withdrawal.

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

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

4. Create alternative habits to smoking

Many smokers find out in therapy that they have associated smoking with certain moods, like relaxation, or celebration. Therefore, when they seek to feel these states of mind, they turn to tobacco.

While the person stops smoking, it is important that they find new ways to experience those pleasant sensations without smoking. Some people do this through sports, meditation, listening to music, doing certain breathing exercises, etc.

There is nothing that does not work with absolutely everyone. So it is best to work with a professional and thus generate strategies adapted to the person.

5. Review your reasons for quitting

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

Many people, remembering their reasons for quitting, feel much more conviction and joy about its 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

Psychologist specializing in smoking

Of those who try to quit without help, less than 7% succeed in quitting for good. This is why it is so important to work with a specialist.

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