Stopping Smoking
Introduction
Smoking is a psychological and physical disease, the addictive nature of which sends 120,000 people to an early grave in this country alone. This booklet contains information on the psychology and physiology of smoking and includes a series of practical exercises to help a smoker become free of this serious habit.
Why do people smoke?
Some analysis of why people really smoke will be useful in highlighting the problem to be overcome. Environment - Our environment is an incredible influence on our life. The example of our family, peers, role models and society effects our lives enormously. Indeed environment overcomes will power in most people. Thus people are brought up in a society where smoking is considered a norm. Cigarette advertising and its location in shops constantly reminds people of smoking. Nearly everywhere we look people smoke, so it is no wonder that this "norm" is impressed upon all.
Psychology - People who smoke have an inferiority complex which they are trying to hide through their habit. If this is not true then what is the need? Psychologists have identified that the psychological dependence of smoking stems from its relationship with breast feeding. Smoking is a way for an individual to return to infancy, and like sucking on their mother’s nipple, psychological comfort is gained from it. In social situations this inferiority complex is heightened and the cigarette acts as a flaming barrier between the individual and others - keeping them at a safe distance. Psychologically pleasure is gained from smoking (this is the primary reason why people smoke not as some may imagine for the physical "hit") yet following a natural law what goes up must come down, smoking lifts up, then it lets down.
Physical Addiction - Nicotine is one of the most addictive substances. Like any narcotic it feeds on itself and its victim. As its chemical structure enters the bloodstream our bodies balance alters. The drug is said to become habitual in our physical make-up, in other words our bodies balance has altered to one where it needs the artificial stimulant to feel "normal." Its effect on the nerves is to soothe them and then irritate them into an instant craving for more.
We are creatures of habit
A thought is brought into manifestation or action by the strength of our will. If the action is repeated it becomes a habit and acts like a vinyl record in our subconscious mind. When triggered by a particular thought, sensation, or some environmental factor this record is "played" to the conscious mind and is acted upon. By repetition of action the grooves of the record become deeper and the habit becomes stronger in our minds. A strong habit can take between five and eight years to form or break - the record will remain in the subconscious mind waiting for the right environment for it to be played. Understanding this process is critical to stopping smoking and will be referred to later.
Will power
Our strength of will determines the likely success of all of our endeavours. Our will is often limited and small, and thus many do not succeed and wonder why. Volition, or unceasing will, brings about certain results. It is this will that we must try to develop, as in it we find freedom and power. Smoking does much do destroy one’s will, but even a small will can grow and develop into mighty volition. However, if the intention to stop smoking is not strong then there is little chance of success. The following section is designed to help build this will.
Destroying the psychological pleasure of smoking
After making a clear intention to stop smoking vow to stop for three days. If you can manage this period then the backbone of the habit in terms of physical craving will be broken. After this period of three days take each day as it comes and repeat your vow or clear intention. Remind yourself of the following points to help maintain your will. If you return to smoking remind yourself of the following points - constantly destroy the psychological pleasure and success will come.
The connection between smoking and lung cancer is obvious. Visit a hospital and speak to a lung cancer victim. Talk to them about the disease. Have a clear image of the potential of lung cancer in you if you continue smoking. Also have an image of the health of you lungs if you no longer smoke. The lungs can potentially recover from abuse but for only so long.
Smoking also contributes to contribution to chronic bronchitis, emphysema (degeneration of the lung tissue) and coronary disease. Smoking lowers the immune system, making a smoker more susceptible to all disease and illness. It encourages shallow breathing which starves the brain of correct oxygen and prevents us achieving mental and emotional balance and calm
In smoking you are not only damaging your own health you are endangering the health of others through passive smoking. Smoking damages the senses of smell and taste. Leading to lack of appreciation of food and the benefits gained from nature - the fine scent of lavender or rose.
Think of the terrible example you set to others (especially the young) by smoking. Ponder the financial cost, a 20 a day smoker is spending £1200 a year on poisoning their body.
Why people who have tried to stop smoking return to the habit
As mentioned previously environment is stronger in most people than will power. The record of our habits and tendencies lies dormant in the subconscious and can be brought out if we find ourselves in a certain environment. An analogy may help explain this. When a tree is small it needs a fence to protect it from grazing cattle, yet when it is strong the cattle could be tied to the tree causing it no damage. When stopping smoking we have planted the tree of a good habit. However this needs to be protected from the subtle evil of some environments or people (the ignorant cattle). This is often difficult if our friends or partner smoke. If you become free of the habit they will often resent this and try to lure you back by temptation. If you feel their will and this environment is stronger than your will then I would recommend you do not mix with such people. No one needs such "friends."
If we do not replace a habit we leave a void - this needs to be filled. Often people stop smoking (or another negative habit) and do not create a positive habit in its place. Thus the void begins to affect them ("something is missing in my life" etc.) and they are soon smoking again. If we nurture a positive habit that is more important to us than smoking we start to win the battle. Some good habits that can be cultivated are regular exercise and sport (start to use the lungs - and feel how they improve after stopping smoking). Other forms of relaxation such as yoga, tai chi or mediation help us achieve balance and calm naturally and use breathing techniques the benefits of which are in complete contradiction to the breathing in of poisonous nicotine.
Some people have been weaned of smoking by chewing gum. This works through psychological patterns. A smoker undoes the wrapping of a packet, takes a cigarette out and puts it in his mouth. A gum chewer undoes the packet, takes the gum out and puts it in his mouth. Thus one habit can be transferred to another. Sweets work as well as gum, but both are quite bad for the health, though of course are certainly a lesser evil.
Other Hints
The technique of affirmation is very effective at replacing undesirable records in the subconscious with ones we would like. It is best to practise affirmations just after waking in the morning, and just before sleep to impress the subconscious mind with the reality creating intention. However, use affirmation whenever you feel it is needed. It is suggested you pick a suitable affirmation and after a deep breath repeat it loudly, then softly, then silently, keeping deep concentration of its vibration. A suitable one would be "I am free of the desire to smoke, I am healthy and peaceful." Make up one yourself and work with it. Affirmation can be used to overcome all limitations. Keep positive. Ask for help and support from those who are close to you. Find someone who has stopped smoking and say "if they did it so can I."
Remember
Develop a strong will and intention to stop smoking.
Destroy the psychological pleasure of smoking but keeping in mind the points mentioned, think of some personal to you.
Beware of the influence environment has upon you.
Replace the negative habit with a positive one. Practising meditation regularly will transform your life.
YOU CAN DO IT !!