Addiction Treatment

Thank you so much for your question. It is very direct and one of the most frequently asked questions by those who smoke and have a desire or interest in becoming tobacco-free.

I would recommend keeping in mind what I call the four P's of becoming tobacco free. First, develop your plan – in detail – when will you quit, how will you quit, etc. Second, prepare for the quit. The more prepared you are, the better you will be able to successfully meet the challenges and obstacles that you may encounter. Third, make becoming tobacco-free a priority – it helps if this goal zooms right to the top of your list – helps with attitude, and with dealing with the physical, mental, emotional, social and spiritual challenges of quitting and the physical, mental, emotional, social and spiritual rewards of being tobacco-free. Fourth, relapse prevention is vital. What will you do if you pick up a cigarette? How will you get back on track? Who can you call? What other tools can you use? What clues will signal you that you are straying off the recovery course and onto the relapse course?

I think it is important to keep in mind that there is no right or wrong way to become tobacco-free. People and clients frequently ask about the BEST way to quit smoking. I think the best way is the one that works for YOU! Everyone quits in his or her own way and in his or her own time. Your quitting process will be as unique as your fingerprint. Maybe you will use nicotine replacement or prescription medication. Maybe cut down and taper off. Maybe quit cold turkey. Whatever works!

Also, I encourage you to look at any past quit attempts for what you did right, what you did effectively – remember that success leaves clues! Part of that process may also involve looking at other behavior change that you successfully achieved – or other important goals that you achieved in any area. What did you do? How did you stay on track? What worked for you? What tools or support people were helpful?

Wrapping up -- I encourage the use of printed materials (books, pamphlets, etc.) on tobacco dependence and recovery. Printed materials are great because they are portable – fit right in your briefcase or tote so that they are always with you – and can be accessed immediately when needed. And finally, I encourage you to consider working with a trained professional – a counselor with knowledge and experience in addictions and specifically tobacco dependence. Friends and family offer a type of support that absolutely cannot be duplicated by a professional. There just is no substitute for family and friends. However, a professional can be objective and give us a different type of support and there is no substitute for that either.

Good luck on your journey to becoming tobacco-free. Keep at it. You are worth it!

Thank you so much for your question. I applaud you for reaching out for help. None of us has to tackle anything alone!

I see that the number of cigarettes you are smoking has increased and I hear your concern about that. However, it is important to underscore the fact that you are a relatively new smoker. I hear loud and clear your willingness to become tobacco-free which is also a very very positive sign. You also seem to be using negative consequences in a very positive way – you are using them as motivation to become tobacco-free…and I think that can serve you well…you can keep those consequences in mind as part of your reason or reasons for wanting to become tobacco-free.

I would recommend a few specific things. First, include stress management as part of your over plan because it seems that stress issues are some of the primary reasons for picking up a cigarette for you. Second, I would encourage you to really look, in very close detail, what you learned from your quit attempts. Whether you quit for a few minutes, hours, days or weeks, it is important to look at what you did right, what you did effectively that allowed you to quit for those minutes, hours, days or weeks. Please don't look at those experiences as failures. Instead, look at what you learned about yourself, yourself as a smoker, yourself as a tobacco-free woman. Third, perhaps you can try using some printed material on tobacco dependence as a tool and source of encouragement and information to help with the process of becoming tobacco-free. Fourth, I would encourage you to work with a qualified professional such as a counselor, addictions counselor, etc. who has training and expertise in working with tobacco-dependent clients. Fifth and finally, please don't give up. One of the best predictors of becoming and remaining tobacco-free is continued attempts at quitting. Most people quit several times before they become permanently tobacco-free. Keep up the good work! You are worth it!