Along with determination to break the habit, you need deep
motivation to sustain your determination. Think carefully and then write out
for yourself a list of reasons why you smoke, and another list of reasons why
you should give up cigarettes.
Another Aid Get to know you-in terms of smoking
behavior. You may well be able to place yourself in one of four categories of
smoking behavior suggested by Dr. Silvan Tomkins:
1. HABITUAL SMOKING. If you are basically a habitual smoker,
you may hardly be aware many times that you even have a cigarette in your
mouth. Perhaps you once thought of smoking as a status symbol; now it is
automatic.
If you fall into this category, it is important for you to
become aware of when you are smoking; and knowledge of your smoking pattern
will be a significant first step toward change.
2. POSITIVE EFFECT SMOKING. For this type of smoker, smoking
seems to serve as either stimulant or relaxant. He or she may most enjoy
handling of a cigarette or the sight of smoke curling out of the mouth. If you
fall into this category and can persuade yourself to make the effort, you may
find abandoning cigarettes relatively easy.
3. NEGATIVE EFFECT SMOKING. This is smoking to reduce
feelings of distress, fear, shame, or disgust.
If you are this type
of smoker, you may not smoke at all when things go well-on vacations, at
parties, etc.-but you reach for a cigarette when there are problems and when
you are under tension. If you are, indeed, this type of smoker, you may find it
relatively easy to give up smoking-only to reach for a cigarette on a tough
day. For you, a strong substitute, such as nibbling ginger root, may be
helpful.
