From the Psychotherapist: Dr. Randy Gilchrist on Quitting Smoking
Randy, you have worked with people to overcome their bad habits, especially smoking. Can you tell me why people continue to smoke even though they know that this is slowly eroding their health?
There are two main reasons as I understand it. First, smoking is a stubborn habit that naturally connects with many everyday activities, times of day, social interactions, and emotional states that continually "trigger" the urge to smoke — often at an unconscious level. In this way, smoking becomes like a reliable, old friend that offers relaxation, comfort, and focus with every interaction (puff). It's like the old song goes—"breaking up is hard to do."
Second, smoking acts as an addiction as well. Because the body and mind become used to the "rush" from regular nicotine fixes, quitting can immediately trigger strong and uncomfortable physical and psychological withdrawal cravings to pressure a return to smoking. This discomfort can last for several weeks or even months. Typical withdrawal symptoms include irritability, restlessness, sadness, nervousness, coughing, a slight sore throat, constipation, insomnia, fatigue, difficulty concentrating, a decreased heart rate, and/or an increased appetite. With all of this, it's no wonder most people have a hard time quitting on their own!
If there were three things that a cigarette smoker could right now to help them drop the habit, what would they be?
First, smokers should immediately have a physical examination with their primary care physician to learn the extent to which smoking has already begun to affect their health. An examination should also include recommendations to do to start reversing any present damage. This one is essential.
Second, ask several supportive, understanding family members and friends to give the emotional encouragement and listening ears you'll need during your change process. Make sure these supportive people aren't smokers themselves. It can be hard to quit with someone always lighting up in front of you!
Third, get healthier! Strategically improve your diet, exercise, and sleeping patterns. Study it. Plan it. Do it. Because quitting smoking can involve temporary lapses in energy, lowered concentration, and increased moodiness, you will need to take better care of yourself to replace your "nicotine highs" with "natural highs" and better self-control. Healthier living is what makes this possible. Remember, there are no feelings that nicotine gives you that the brain can't also generate through healthier means. You just need to plan more, be creative, and commit to the process.
Randy Gilchrist, Psy.D., is a fully qualified psychotherapist with a masters degree and license in marriage and family therapy, and a doctoral degree and license in clinical psychology. He specializes in strategic multi-session hypnosis programs for complex issues such as smoking cessation, and is the creator of The Non-Smoker's Edge, published by The Hypnosis Network.
Interview copyright 2007 The Hypnosis Network.
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