The New Straits Times, December 19, 1997
Now that you have clarified your intention and plan to quit smoking (NST, Nov 12), set a quit date. By choosing a quit date, you are making a concrete step in actualizing the intention.
A quit date is vital to your plan because it allows you to gradually change your mindset, change your environment and change your habits. All these will help you to focus on your efforts as your approach the quit date.
Last week, we discussed changing the smokers' mindset. You do this by taking a hard look at your perception about smoking in the light of scientific evidence and global trends.
You should also consider the feelings and opinions of those around you - your family and close friends. Make a list of the pros and cons of quitting smoking from the viewpoints of health (including environmental), economics and social framework.
Some, especially Muslims, should also pause to reconcile the smoking habits with their religious teachings. Mostly, the outcome of the list will further persuade you to quit smoking. If there is a need, discuss the list with someone who cares.
However, while changing your mindset, you should also gradually change your environment from one of a smoker's to one that is not. In other words, be prepared to part with things that are linked with your smoking habits. Get rid of ashtrays in your home, workplace or the vehicle you travel in.
This will allow you time to think about smoking rather than "automatically' lighting up a cigarette. Then, you may be forced to look for an ashtray first, and this gives you time to reconsider other strategies that could help you to abstain from smoking.
Additionally, get rid of instruments like lighters and matches. Without these readily available, smoking can be a harassment and this allows your new mindset to take over, giving you a chance to quit fighting.
Of course, getting rid of the 'real thing' is the best way. However, this may be easier said than done because of the attachment to the last few remaining sticks in the box.
Some would regard them as precious. It's okay, you may want to finish them first. After that, tell yourself that they will be your last. Even then, you should not carry them with you. Clear your pockets where you used to keep them.
Leave them at odd places, out of sight (hopefully out of mind, if you work on changing your mindset well). What you are doing is actually taking the slow step of unlearning to smoke.
As was said last week, this is a crucial step if you want to be successful. Invest some effort and time on unlearning to smoke. If you still crave to buy a new pack (only if it's before the quit date you set), then change the brand of the cigarettes.
Pick one that you know will not appeal to your taste. Forget about your regular brand; it has cheated you out of your life long enough. In the same way do not carry the 'new' pack with you.
Changing your environment also means that you should avoid all places that facilitate smoking. Avoid places where people congregate to puff; avoid, at least for now, friends who do not share your desire of quitting smoking.
Always choose a no-smoking section where available. Get rid of the smelly odour of smoke in places where you spend time in. Learn to live in a new clean environment.
Lastly, begin to change your habits. By removing all things tobacco, you are already allowing some space for new habits to emerge.
You need to understand your smoking habits in depth before you can cultivate new non-smoking habits. In all probability, you will belong to one of these three types of smokers; (a) social smoker, (b) casual smoker, and (c) 'addicted' smoker.
If you are in the first two categories, you can quit without much effort. A 'social' smoker normally does not have the urge to smoke when he is not socialising or is alone.
Understanding why you are a social smoker, and taking steps to remedy the 'weaknesses' that force you to smoke, are imperative in quitting. You may need to learn new skills - being assertive in saying 'no' or maybe just learning how to relax in a crowd, especially one that you are not familiar with.
In a similar way, casual smokers also need to know themselves better vis-à-vis their smoking habits. The fact that they are smoking casually indicates that they have some control of the habit. By understanding the need to smoke, albeit casually, will help them regain control over their habits. Again, new skills in combating the 'weak' points that predisposes one to smoking will go a long way in quitting smoking.
In any case, do not feel that it is okay to remain a social or casual smoker because the line that prevents you from being addicted is thin. Quit while you are a head. Observe the quit date. Or quit today if you can.
'Real' smokers must work to change their mindset and environment.
