As the New Year approaches, it brings hope for setting new resolutions, but maintaining these commitments in the face of the temptation to smoke during the festivities is the real challenge. Many people trying to quit wonder how to resist the social pressure to smoke during celebrations.
Creating an action plan is crucial for achieving smoking cessation goals. In this article, Alexia Adda, Ambassador for French Care/Member of the MentalTech Collective and Co-founder of Klava Innovation, offers guidance on overcoming this challenge and avoiding relapse during this delicate period.
1. Avoid Your Triggers: Steer Clear of Challenges That Lie Ahead!
Triggers are any elements that can evoke memories, thoughts, or feelings associated with smoking. This could be a person, a place, an emotion, an activity, a smell, or a time of day that triggers the desire to smoke or brings about emotions that may drive you to consume. Triggers vary greatly from person to person, but the general rule is to avoid them whenever possible. Plan ahead for how to deal with triggers if they arise on New Year’s Day. If there’s a place you associate with smoking, avoid it during the festivities. Avoid planning activities that have always been tied to cigarette use.
2. Explore Alternatives and Stay Active: The Key to Overcoming Temptations!
When quitting smoking, it can be hard to recall activities that were once enjoyable due to the impact of smoking on the brain’s reward centers. Stay engaged in pleasurable or relaxing activities such as reading, walking, meditating, or playing games to divert your attention from the temptation to smoke. If cigarettes were tied to festive events, anticipate alternatives to occupy those moments, such as playing games, conversing with friends, or helping with meal preparations.
3. Dare to Ask for Help: Seek Support from Your Peers
The influence of your social circle can be seen negatively, but it can also be a valuable asset. Concerned about a relapse during the holidays? Share this concern with your friends and family, who can help you with your action plan and smoking cessation goals. Choose carefully the people who will best support you in your journey. For additional support, connect with former smokers specialized in addiction, often referred to as “patient-experts.” They are available to offer practical advice on managing withdrawal symptoms, boosting motivation, and exploring different methods to quit smoking.
4. Radiate Positivity: Cultivate a Winning Attitude!
Dismiss any negative thoughts such as “Am I ready?”, “I will fail,” or “I won’t be able to resist the temptation, I know it.” Such thoughts can lead to smoking if not challenged, as negative thinking discourages you from seeking help and fosters a false self-image. Consider keeping a simple journal to track your thoughts and negative self-talk. Over time, you can transform these “all-or-nothing” thoughts into more compassionate ones.
5. Build Short-Term Success: Set Daily Goals
Keep your focus on the present moment and remember that small, daily changes contribute to significant long-term results. If your goal is to reduce smoking, set a daily goal, such as cutting down from 10 to 8 cigarettes in one day. You can choose to eliminate the ones you deem least necessary, whether it’s those in the afternoon or before bedtime. Take the time to reflect on this process before implementing your action plan.
By combining these tips with determination and preparation, you can make it through the holiday season without relapsing. Quitting smoking is not a sprint but a marathon. It’s essential to listen to your body and honor each step of the process. Cravings vary depending on the method used and your state of mind. With the right mental preparation, your goal of quitting will be more easily achieved.
Alexia Adda, Co-founder of Klava Innovation
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