As the new year approaches, hopes of making good resolutions are renewed, but the real challenge lies in sticking to them in the face of the temptation to smoke during the festivities. Many people who are quitting smoking wonder how to resist the social pressure to smoke during celebrations.
Establishing an action plan is essential to achieving your smoking cessation goals. In this article, Alexia Adda, French Care Ambassador, member of the MentalTech collective, and co-founder of Klava Innovation, offers tips for overcoming this challenge and avoiding relapse during this difficult period.
1. Avoid your triggers: anticipate upcoming pitfalls!
Triggers are anything that can evoke memories, thoughts, or emotions related to smoking. These can include a person, place, emotion, activity, smell, or time of day that makes you want to smoke or rekindles emotions that drive you to smoke. They vary from person to person, but the general rule is to avoid them as much as possible. Prepare in advance to deal with these triggers if they arise on New Year's Day. If a place reminds you of smoking, avoid it during the holidays. Avoid activities that you have always associated with smoking.
2. Explore alternatives and stay active: the key to overcoming temptations!
When you quit smoking, it can be difficult to remember enjoyable activities, as smoking has altered the brain's reward system. Keep yourself busy with enjoyable or relaxing activities such as reading, walking, meditation, or games to distract yourself from temptation. If smoking is associated with festive occasions, plan alternatives to occupy yourself during these moments: playing games, chatting with loved ones, or helping to prepare meals.
3. Don't be afraid to ask for help: seek support from your peers.
Your social circle can be a source of temptation, but it can also become a valuable ally. Worried about relapsing during the holidays? Talk to your friends or family, who can help you stick to your action plan and goals. Choose people who will support you. For additional support, reach out to former smokers who specialize in addiction, known as “patient experts.” They can provide practical advice on managing withdrawal symptoms, strengthening your motivation, and exploring different methods for quitting smoking.
4. Spread positivity: adopt a winning attitude!
Banish negative thoughts such as: “Am I ready?”, “I'm going to fail,” or “I won't be able to resist, I know it.” These thoughts can lead to relapse if they are not challenged. They prevent you from seeking help and feed a false image of yourself. Keep a small journal to write down your negative thoughts and beliefs. Over time, you can transform them into more positive affirmations.
5. Build short-term successes: set daily goals
Focus on the present moment and remember that small daily changes lead to big results. If you are aiming for a gradual reduction, set a daily goal, such as going from 10 to 8 cigarettes per day. Start by eliminating the ones you consider least necessary, such as those in the afternoon or evening. Take the time to think about this approach before launching your action plan.
By combining these tips with determination and good preparation, you can get through the holiday season without relapsing. Quitting smoking is not a sprint, but a marathon. It is essential to listen to your body and respect 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 easier to achieve.
Alexia Adda, Co-founder of Klava Innovation
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