Smoking might seem likean enjoyable pastimebecause you associate it with comfort, entertainment, and companionship.

At the same time, you might relate smoking cessation to feelings of pain, misery, and sacrifice.

These opposing feelings are reinforced on a subconscious level, below the surface of your thoughts.

woman smoking

Oliver Helbig / EyeEm / Getty Images

These conflicting ideas can lead to unhealthy and inaccurate beliefs that make it muchmore difficult to quit.

At a Glance

Thinking about smoking can often trigger cravings.

Spend some time noticing how these thoughts contribute to your urge to smoke.

Thought-stoppingis a technique sometimes used in cognitive-behavioral therapy (CBT) to disrupt negative thought patterns.

So, what can you do instead of trying to stop or suppress a thought?

Mindfulnessinvolves being present in the moment, allowing you to observe your thoughts.

Accepting a thought allows you to acknowledge it exists while still not agreeing with it.

Create Distance from Emotions

Never allow yourself to think “I need to smoke.”

That’s way too emotional.

you’re free to apply the same strategy to thoughts like, “I want to smoke.”

Never allow yourself to think, “I could havejust one.”

Believing that you could quit after just having one cigarette is a way of rationalizing giving in to cravings.

Instead, change it to “I could become a smoker again.”

Practice Gratitude

Point out the good stuff to yourself.

Everyone sees the healing changes at different rates.

Even on your first smoke-free day, you might find something good.

Gratitudecan be a great way to shift your thinking so that you appreciate the great things about being smoke-free.

As you notice them, write them down.

You’ll be amazed at how fast you come to take the benefits for granted.

Remind yourself how good you feel.

Over time, your subconscious really does come to believe what you tell yourself.

Consider keeping agratitude journalwhere you’re able to track what you are thankful for.

You might associate smoking with spending time in certain places or with certain people.

Cravings aren’t easy to deal with and can persist long after quitting smoking.

That’s why it is essential to find strategies that help you manage these thoughts effectively.

One study found that such cravings become less likely once you make it past one year of being smoke-free.

Reframe How You Think About Smoking

venture to shift your thinking when it comes to quitting smoking.

Don’t think of it as giving up something.

Instead, focus on the benefits of quitting.

Think about how much better you’ll feel.

Remind yourself about thehealth benefits of quitting.

Or even think about how much money you’re free to save when you stop purchasing cigarettes.

Most importantly, don’t allow yourself to think that thedamage is already done.

Smoking is harmful, but you could begin to repair the damage the sooner you quit.

Never let your mind start to romanticize how great everything was when you “got to” smoke.

Instead, remember what it was really like when you were addicted to nicotine.

If smoking was all that great, you wouldn’t have ever considered quitting.

Take a minute now and remember all the negative things thatinspired you to quit smokingin the first place.

Find Distractions

You’re more likely to find yourself thinking about smoking when you are feeling bored.

When the urge hits, reach out to your friends.

Once you do, wait for at least three answers to your call for help.

By the time those three come in, the “urgency” to smoke will have passed.

What if you’re out, and you won’t be able to post until you get home?

Think about how long you’ve already gone without smoking.

What difference will a few more hours make?

Give your friends a chance to help before you relapse.

Use Mantras to Stay on Track

A mantra is a phrase or word that you repeat.

They can act as positive affirmations that remind you of your commitment to stay smoke-free.

Mantras can also give you something to focus on when you’re able to’t stop thinking about smoking.

Some examples of mantras you might repeat include:

Choose mantras that resonate the most with you.

Whenever you think about smoking, try repeating your mantra to help you stay committed to your quitting journey.

CBT can help you identify your triggers and change the thoughts that contribute to smoking behavior.

Research has shown that CBT can be an effective tool to help people stop smoking.

If you feel like you might’t stop thinking about smoking, consider reaching out to your doctor.

They may recommendnicotine replacement therapy (NRT)to help you manage your cigarette cravings.

Research has found that NRTs can increase the quitting rates by 50% to 60%.

Department of Health and Human Services.Quitting starts now.

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The Study That Helped Spur the U.S. Stop-Smoking Movement.

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