In life, some things in life are more difficult to accomplish than others. We know about addictions and that recovery from them is possible. That applies to recovery from tobacco dependence and addiction too.

As someone who is personally recovering from tobacco dependence, I understand the difficulty of becoming and remaining tobacco-free. While I was struggling to become tobacco-free, I found it nearly impossible to understand why it was so difficult to quit smoking. So, for those who still struggle, or for those who have not struggled with any addiction, tobacco or otherwise, a frequently asked question is: WHY IS IT SO HARD TO QUIT SMOKING??? In this article, I will provide some answers that I hope will be helpful to readers.

Many smokers try a variety of methods to quit smoking. These may include cutting down, switching brands, counseling, hypnosis, self-help groups, alternative therapies, nicotine replacement, medication, telephone or internet resources, taking classes or reading printed material. But it’s still hard to quit. Why?

• Nicotine is addictive. Using nicotine makes the smoker want more nicotine.
• Nicotine has reinforcing properties. It provides energy when lethargic and relaxation when anxious.
• Smoking keeps the smoker out of nicotine withdrawal. And let’s face it, withdrawal from nicotine is not pleasant. Withdrawal from nicotine can include cravings, dizziness, sleep difficulties, tiredness, headaches, increase appetite, coughing, digestive upset, difficulty with concentration, restlessness, impatience, anxiety and depression. No wonder why people smoke to avoid nicotine withdrawal!
• Goal achievement. A person may smoke to have something to do with his or her hands, to relieve tension or stress, for an energy boost, or to feel more comfortable in social situations.
• Smoking gets integrated into many aspects of life and as a result, there are many cues to smoke. Examples include starting or ending a task, getting into the car, taking a break at work, drinking coffee, etc.
• Social aspects of smoking. One may socialize with other smokers – one’s friends and/or coworkers may smoke, and taking a smoke break together gives one the chance to socialize, talk and interact.
• Other gains. One may (consciously or unconsciously) continue to smoke as a way to bond or distance oneself from others – family, friends, spouse, partner, etc.
• Fear of failure with quitting. Most smokers quit several times before they achieve permanent tobacco cessation. The fear of failure (Here I go again, can I really do it this time? What if I can’t? What will others think of me if I quit and relapse?) looms large because most smokers have quit and returned to smoking, and thus see (erroneously) the return to smoking as a failure, which it is NOT, instead of seeing it as a learning experience and as a step in the PROCESS of becoming tobacco-free.
• Reward center. Nicotine acts on the reward center of your brain. Nicotine reaches our brains quickly – in about 7 to 10 seconds. Wow – that’s really, really fast!
• Brain changes. Nicotine use changes our brain wiring. The brain may or may not return to pre-use form. Initial exposure is remembered by the brain. The brain gets used to nicotine. The more nicotine we use, the more nicotine our brain wants.

So what can one do to make it easier to quit successfully and permanently?

• Plan the quit attempt.
• Prepare as much as possible.
• Make quitting a priority.
• Anticipate barriers, triggers and concerns – and develop a way to deal with EACH AND EVERY ONE OF THEM.
• Develop skills, relapse prevention tools and problem-solving strategies
• Avoid risky situations where you might be tempted to smoke.
• Hang out in non-smoking environments --- movie theaters, libraries, etc.
• Develop and maintain a support system – you don’t have to do it alone!
• Try the 4 D’s: Delay, Deep Breathing, Drink Water, Do Something Else.
• Try the 3 R’s: Remind yourself of your reason for quitting. Refuse to give into negative thoughts. Rehearse for difficult situations.
• Reward yourself.
• Do the work!

What should we remember about becoming tobacco-free?

• Quitting is difficult and requires planning and preparation.
• There are many ways to quit and many reasons to quit. Yours are personal to you.
• Quitting is a process, not an event. Break it down into small, manageable chunks.

And finally: Believe that recovery is possible. Believe in yourself. And believe that recovery from tobacco and nicotine is doable and achievable for YOU. And then, when you feel comfortable and ready, as the song goes…Start Spreadin’ The News!

Until next time, thank you for reading this article. I welcome your thoughts, questions or comments on this article and your suggestions for future articles!

Corinne (Cory) Kalat is known as …the counselor to call when you don’t know which way to turn. She is a licensed therapist, addictions counselor and tobacco dependence counselor in private practice in the Chicago/Oak Brook area. Cory specializes in tobacco dependence and offers counseling, psychotherapy and hypnosis for the tobacco-dependent person. She can be reached at 630.263.8888 or crkalat@aol.com

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