Smoking is a habit. It is a practice you repeat so frequently that it becomes second nature. You may just remove a cigarette from the pack simply because it's morning or because you have lunch.
Our sensory nervous system is wired to seek out pleasure. When your brain recognizes a connection between action and satisfaction, it tends to make that action out of your conscious control. But just because something feels good at the moment, that doesn’t mean it’s beneficial for our health, longevity, and relationships. This is why it becomes necessary to intentionally rewire your brain to upturn habits. This practice is known as self-directed neuroplasticity.
This blog presents four approaches to trick your mind to learn the idea of not liking smoking and eventually quit smoking.
#1] Swish Technique
This technique will change the way you think about cigarettes and help you beat the addiction for good. Follow the steps below.
1. Understand the trigger for smoking:
Picture the external cue that makes you smoke. It could be the need to relax or converse with a friend.
2. Visualize a new representation
Picture yourself doing something pleasant and upbeat. It could be pursuing your old-time interest or something as simple as taking a walk.
3. Swish the old picture with the new one
- Get both the pictures in the mind’s eye at the same time.
- Get the trigger’s picture in front of your face. It must be big and bright.
- Get the new picture in a corner of the mind’s eye. It must be small and dark.
- Swish the pictures.
- Make the new picture big and bright and keep it in front of you
- Shrink the picture of the cue to a corner.
- Repeat this action as many times as necessary or every time you feel the urge to reach for a cigarette.
With time, the Swish technique will trick your mind to replace cigarette smoking with a more pleasant activity, eventually making you feel conscious about it.
#2] The Power of Associations
This technique tricks your mind to associate cigarettes with something unpleasant.
- Think of a smell that you find disgusting. It could be a dirty item or spoiled food.
- Imagine it vividly. Squeeze your thumb and middle finger together on your left hand.
- Think of a taste that you find disgusting.
- Imagine it vividly so that you feel repulsive.
- Once again, squeeze your left thumb and middle finger and imagine swallowing it.
- Repeat this process until you feel extremely disgusted.
- Now, associate that disgusting smell and taste with cigarettes. Picture yourself smoking a cigarette with that same taste and smell getting mixed with it.
- Practice this association until the act of cigarette smoking seems repulsive to you.
Gradually, you start finding cigarettes repulsive and feel like not smoking them.
#3] Deep Breathing
This technique involves taking breaths that expand your stomach.
Benefits:
- Deep breathing lowers your stress levels. It creates a stronger nerve force which in turn improves willpower.
- When you deeply breathe into the abdomen, oxygen uptake by the lungs and body increases.
- Deep breathing helps improve the efficiency of the lungs. Improved lung function enhances your capacity for exercise.
- It helps improve your mood, reduce cigarette cravings & irritability, and gives you an energy boost. You learn to cope better with nicotine withdrawals.
How to perform deep breathing:
You can choose to either sit down in a chair or lie down on any flat, comfortable surface).
- Place 1 hand on your chest and 1 hand on your belly.
- Breathe slowly and deeply through your nose. Your hand on your belly will rise.
- Breathe out slowly through your mouth or nose. Your hand on your belly will lower to its original position. The exhale time must be twice the inhale time.
#4] R.A.I.N.
R.A.I.N is an acronym for Recognition, Acceptance, Investigation, and Non-identification.
R for ‘Recognise’
- Identify the presence of strong emotion in your mind.
- Tune in to the emotion gently in an open and non-judgemental fashion. For instance, say out aloud — I’m feeling stressed, or I’m feeling tired.
A for ‘Accept’
Stay in the present moment and drop your mental resistance.
I for ‘Investigate’
- Ask these questions: How did this start? Have I felt it before? What do I need to do now?
- Analyse your emotions and thoughts objectively.
N for ‘Non-identify’
Stay calm and tell yourself that you are not defined by your cigarette smoking.
Tell yourself that smoking is merely a habit that can be unlearned whenever you want to.
Each time you practice R.A.I.N., your mental muscles strengthen. This practice will break the habit loop of cigarette smoking and take you close to quitting cigarettes.
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The above approaches work excellently to help you cope with psychological cravings.
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Consequently, nicotine dependence reduces. Unlike nicotine, these tablets are not addictive. So, you don’t develop a craving for them. Smotect Natural Tablets help to restore normal dopamine levels.
These tablets combat your very reason to smoke cigarettes. This naturally released dopamine also helps to sustain the elevated mood, increased energy levels, and stamina.
To Conclude
If you have to quit smoking, you must first learn to like the idea of not smoking. This is precisely what the above-mentioned approaches do.
Remember, quitting smoking is unlearning a habit. You can do so only if you trick the mind to believe that it is unpleasant and undesirable for you.
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