You are taking on a great challenge. Changing your habits is an act of bravery. You can be a hero!
Use The Pleasure Principle. Find the meaning, enjoyment or fun in life. Identify strategies and activities that will add enjoyment, pleasure, meaning, value and health to your life.
Changing Your Tobacco Habit - Preparing to Reduce/Quit
There is no ideal or guaranteed way to quit or reduce. There is only your way. Each successful reducer or quitter creates a personal plan. You must put together your own unique quitting or reduction plan, in your own way, and in your own time.
Successful ex-tobacco users say that they gradually stopped looking outside themselves for help, and begin looking inside themselves for the strength and resiliency to change their habit. You can’t change for someone else; you can only change when you want it.
Things that will help:
Take time to prepare, even if you take up to three months. Identify at least six to 12 strategies to cope with tobacco cravings, help you relax when you are tense and replace old tobacco rituals in your life.
Exercise is the highest predictor of success when changing tobacco use. Start or maintain an exercise program that utilizes stretching, toning and aerobic forms of exercise in your plan.
Initiate major lifestyle changes during periods of low stress. Changing your tobacco habit during times of high stress is usually a setup for your plan to fail. Tobacco users often feel tired and fatigued when they first change their habit. Plan to make changes at a time when you can rest when you need it and take good care of yourself.
Rally your friends and family to support your reduction, cessation or lifestyle goals.
Develop confidence and commitment in your plan, and continue to gather information and support.
As you successfully pass through the quitting or reduction process, a great deal of time, energy, money and attention will be released. Plan in advance where or how you will invest yourself and use this opportunity. For example: devoting more time for your children or a special relationship; being creative in your work or hobbies; learning a new skill; starting an exercise program; or anything that will bring more balance, satisfaction or peace to your life or your community.
Some reducers and quitters experience a period of grief, loss and emptiness shortly after starting their new lifestyle plan. Nurture yourself through this period by letting yourself grieve the loss of an old and good friend – your tobacco. Share any feelings of loss with someone who is sympathetic, loving and supportive of you regardless of whether or not you succeed in changing your tobacco habit this time.
When you experience a low point in your motivation to reduce or quit tobacco, try to regain your old motivation by re-examining the benefits and risks of your tobacco use. This can help you recommit to your plan.
Carpe Diem! Seize the day and never give up! Keep trying, because you can succeed!
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