The New Straits Times, January 1, 1998
Before the "addicted" smoker can quit, he must appreciate what addiction is all about and how he can be weaned off smoking. This, of course, is in addition to the effort of changing one's mindset and environment as discussed previously (NST, Dec 19).
Understanding what tobacco dependence is all about can help the smoker change his habits. This is especially so because addictive behaviour has a direct influence on the bodily chemicals that affect emotions and behaviour.
Often, it is the emotional aspects that cause the smoking behaviour to continue. And thus the multitude of excuses which smokers offer such as it gives "a surge of energy", or "acts to reduce tension" or even "gives a feeling of security".
What it actually amounts to is that smoking maintains a certain level of nicotine in the smoker's blood, especially in the brain.
This is, in fact, the key to understanding addiction as a result of nicotine inhaled from the cigarette. Under the influence of a high level of nicotine, all the above-mentioned excuses seem real. The smoker is emotionally satisfied by his smoking behaviour.
However, after puffing on a stick of cigarette, the nicotine level in the smoker's blood begins to decrease gradually. Over just about one hour, the level becomes almost negligible, seemingly resulting in a "loss" in energy, "increased" tension and "insecure" feelings. And the urge to smoke begins.
At this point, it is critical for the "addicted" smoker to find new strategies to distract himself from the urge to smoke. Try any one or all of these suggestions:
- Before the urge to smoke strikes (about 60 minutes from the last puff), start doing activities that make smoking physically difficult to perform. Examples include washing the car, weeding the garden, jogging, or taking a long shower. Almost any kind of physical exercise may help. Your smoking behaviour may be ingrained and automatic. Anticipate this behaviour and stick to your plan to quit.
- Check your watch (preferably one with the second hand) whenever the urge acts up. Fight it over the next one minute by keeping your eyes on the movement of the second hand. After one minute, your urge will certainly subside. Then continue for another minute. You will feel even better. Repeat for another minute if necessary.
Before the five minutes are over, the urge will pass. Most urges are short. Once you understand and experience this, you will be better able to cope and resist the urge.
Because you are addicted, quitting smoking can prove quite challenging. The physical symptoms of withdrawal from smoking (like being irritable and edgy) may last between three to 10 days, with the intensity decreasing by the day. But the psychological aspect may last longer, weeks and even months. Over time, however, the urge will fade.
Relapses can occur if you are not careful, particularly when you subject yourself to the environment that habitually make you "light up". Be aware of this and the circumstances that will make you do so, such as after a meal or when getting in the car. Keep the cigarettes away as suggested in last week's article.
Most relapses occur within four weeks after a person stops smoking. The chief reason is most smokers are not prepared to make changes. The month of Ramadan should help Muslim smokers who want to give up. Fasting forces a smoker to change his mindset, his environment and his habit. Most routines are broken for a good part of the day over the next four weeks.
So, try to acquire new non-smoking behaviour during the Ramadan. Unlearn smoking. Take it a day at a time. If you succeed on the first day, you are likely to succeed again the next day. Before your know it, you are already a non-smoker.
The most vulnerable time, of course, is during meals, especially the breaking of fast. Consider some of these:
- Break fast away from the smoking crowd. Stay home if you have to.
- Avoid the drinks or foods that are normally associated with your smoking habit. During the fasting month, a variety of drinks and foods can act as alternatives.
- Leave the table immediately after breaking fast if you intend to end it with a cigarette. Take a walk instead of lighting up. If you break fast at home, go to the mosque for prayers.
- Look for new distractions wherever possible.
- In short, do whatever it takes to dissassociate from the smoking routines. Consider, too, some of the suggestions put forward last week.
Good luck and happy fasting to Muslim readers. - The National Poison Centre (http://www.prn.usm.my)
