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5 Out-of-the-Box Methods to Quit Smoking for Good

5 Out-of-the-Box Methods to Quit Smoking for Good

An estimated 50 million Americans smoke cigarettes (by some counts more), and every year without fail, giving up that vice is one of the most popular New Year’s resolutions. Unfortunately, it’s not just a casual habit for most smokers – it’s a physical addiction that can be hard to quit cold turkey because the body craves it.

There are, of course, plenty of tried and true methods to cut back or quit smoking. Nicotine patches have been on the scene for close to 20 years now, while the newly popular e-cigarettes may help heavy smokers give up tobacco. Then there’s the cold turkey method, which many people claim is the only good way to quit an addiction completely.

But those methods don’t work for everyone, and it can be frustrating to hear the same old advice over and over again while you’re still struggling to quit smoking. If you’ve already tried quitting through conventional methods and haven’t found anything that’s worked, consider trying these out-of-the-box approaches. (Don’t say you weren’t warned.)

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Hypnosis

Aside from weight loss, smoking cessation is the most common reason people seek the help of a hypnotist. The idea is that smokers are guided into a relaxed, receptive state, and the hypnotist instructs them to focus on their motivation for quitting smoking or to picture themselves as non-smokers.

Smokers can also be taught to practice a self-hypnosis technique several times a week at home in order to stay on the right track.

Acupuncture

The ancient Chinese technique of acupuncture has been used to treat everything from back pain to insomnia, and now there’s some evidence that it may be able to help people quit smoking, too. According to a Reuters review of 14 international studies, participants who tried acupuncture were more than three times as likely to still be smoke-free six months to a year later.

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Acupuncturists insert needles at points believed to influence the organs engaged when smoking with the goal of decreasing participants’ desire to smoke. Acupuncture has proven to be a good stress-reliever, so this might be a particularly good approach for anyone who smokes when they’re stressed.

Have a Go-To Activity for Cravings

Here’s a method you don’t hear about every day: to quit smoking, a man in Omaha drew a picture of a cigarette every time he had a craving. He’s drawn hundreds of cigarettes, but he hasn’t smoked one in over six months and has been drawing them less since the cravings have diminished.

If sketching isn’t your thing, you might try another activity to keep your hands busy so you can’t hold a cigarette. Some people have had success holding onto a pen or a coin, or by chewing gum or using a toothpick. When you first quit smoking, you might also try to keep yourself busy by going to public places that don’t allow smoking when you experience a craving.

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Exercising

In the spirit of keeping busy to stave off the cravings, consider starting a regular exercise routine. If you’ve been a heavy smoker for a while now, taking up exercise may be tough, but start with shorter routines and work your way up. If you manage to stay cigarette-free and keep exercising, you’ll quickly be able to see your fitness improving, and you can use this as motivation.

Scare Yourself with Aging Software

We all know that smoking increases your risk of lung cancer and can wreak havoc on your skin, but it can be hard to get motivated to quit when you don’t see any immediate negative consequences of your bad habit. But now thanks to visualization software, you can scare yourself straight by projecting what you will look like in a few years if you continue to smoke heavily.

According to the Roswell Park Cancer Institute, someone who smokes a pack of cigarettes a day will develop the wrinkles of a non-smoker 1.4 times older than them – meaning a 20-year-old smoker would look 28, a 30-year-old would look 42, and a 40-year-old would look 56. If you just need the right motivation to quit smoking, seeing yourself get old before your time on a computer screen may just do the trick.

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Keep in mind that you can pair any of these out-of-the-box methods with conventional methods, like attending a support group, using a nicotine patch, or working with a behavioral therapist. Everyone is different, so go with the approaches that you think will be most helpful for you – and if something’s not working, don’t be afraid to try a new method.

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Last Updated on November 9, 2020

10 Real Reasons Why Breaking Bad Habits Is So Difficult

10 Real Reasons Why Breaking Bad Habits Is So Difficult

Bad habits expose us to suffering that is entirely avoidable. Unfortunately, breaking bad habits is difficult because they are 100% dependent on our mental and emotional state.

Anything we do that can prove harmful to us is a bad habit – drinking, drugs, smoking, procrastination, poor communication are all examples of bad habits. These habits have negative effects on our physical, mental, and emotional health.

Humans are hardwired to respond to stimuli and to expect a consequence of any action. This is how habits are acquired: the brain expects to be rewarded a certain way under certain circumstances. How you initially responded to certain stimuli is how your brain will always remind you to behave when the same stimuli are experienced.

If you visited the bar close to your office with colleagues every Friday, your brain will learn to send you a signal to stop there even when you are alone and eventually not just on Fridays. It will expect the reward of a drink after work every day, which can potentially lead to a drinking problem.

Kicking negative behavior patterns and steering clear of them requires a lot of willpower, and there are many reasons why breaking bad habits is so difficult.

1. Lack of Awareness or Acceptance

Breaking a bad habit is not possible if the person who has it is not aware that it is a bad one.

Many people will not realize that their communication skills are poor or that their procrastination is affecting them negatively, or even that the drink they had as a nightcap has now increased to three.

Awareness brings acceptance. Unless a person realizes on their own that a habit is bad, or someone manages to convince them of the same, there is very little chance of the habit being kicked.

2. No Motivation

Going through a divorce, not being able to cope with academic pressure, and falling into debt are instances that can bring a profound sense of failure with them. A person going through these times can fall into a cycle of negative thinking where the world is against them and nothing they can do will ever help, so they stop trying altogether.

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This give-up attitude is a bad habit that just keeps coming around. Being in debt could make you feel like you are failing at maintaining your home, family, and life in general.

If you are looking to get out of a rut and feel motivated, take a look at this article: Why Is Internal Motivation So Powerful (And How to Find It)

3. Underlying Psychological Conditions

Psychological conditions such as depression and ADD can make it difficult to start breaking bad habits.

A depressed person may find it difficult to summon the energy to cook a healthy meal, resulting in food being ordered in or consumption of packaged foods. This could lead to a habit that adversely affects health and is difficult to overcome.

A person with ADD may start to clean their house but get distracted soon after, leaving the task incomplete, eventually leading to a state where it is acceptable to live in a house that is untidy and dirty.

The fear of missing out (FOMO) is very real to some people. Obsessively checking their social media and news sources, they may believe that not knowing of something as soon as it is published can be catastrophic to their social standing.

4. Bad Habits Make Us Feel Good

One of the reasons it is difficult to break habits is that a lot of them make us feel good.[1]

We’ve all been there – the craving for a tub of ice cream after a breakup or a casual drag on a joint, never to be repeated until we miss how good it made us feel. We succumb to the craving for the pleasure felt while indulging in it, cementing it as a habit even while we are aware it isn’t good for us.

Overeating is a very common bad habit. Just another pack of chips, a couple of candies, a large soda… none of these are necessary for survival. We want them because they give us comfort. They’re familiar, they taste good, and we don’t even notice when we progress from just one extra slice of pizza to four.

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You can read this article to learn more: We Do What We Know Is Bad for Us, Why?

5. Upward Comparisons

Comparisons are a bad habit that many of us have been exposed to since we were children. Parents might have compared us to siblings, teachers may have compared us to classmates, and bosses could compare us to past and present employees.

The people who have developed the bad habit of comparing themselves to others have been given incorrect yardsticks for measurement from the start.

These people will always find it difficult to break out of this bad habit because there will always be someone who has it better than they do: a better house, better car, better job, higher income and so on.

Research shows that in the age of social media, social comparisons are much easier and can ultimately harm self-esteem if scrolling becomes a bad habit[2].

6. No Alternative

This is a real and valid reason why breaking bad habits is difficult. These habits could fulfill a need that may not be met any other way.

Someone who has physical or psychological limitations, such as a disability or social anxiety, may find it hard to quit obsessive content consumption for better habits.

Alternately, a perfectly healthy person may be unable to quit smoking because alternates are just not working out.

Similarly, a person who bites their nails when anxious may be unable to relieve stress in any other socially accepted manner.

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7. Stress

As mentioned above, anything that stresses us out can lead to adopting and cementing an unhealthy habit.

When a person is stressed about something, it is easy for bad habits to form because the mental resources required to fight them are not available[3].

We often see a person who had previously managed to kick a bad habit fall back into the old ways because they felt their stress couldn’t be managed any other way.

If you need some help reducing stress, check out the following video for some healthy ways to get started:

8. Sense of Failure

People looking to kick bad habits may feel a strong sense of failure because it’s just that difficult.

Dropping a bad habit usually means changes in lifestyle that people may be unwilling to make, or these changes might not be easy to make in spite of the will to make them.

Overeaters need to empty their house of unhealthy food, resist the urge to order in, and not pick up their standard grocery items from the store. Those who drink too much need to avoid the bars or even people who drink often.

If such people slip even once with a glass of wine, or a smoke, or a bag of chips, they tend to be excessively harsh on themselves and feel like failures.

9. The Need to Be All-New

People who are looking to break bad habits feel they need to re-create themselves in order to break themselves of their bad habits, while the truth is the complete opposite.

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These people actually need to go back to who they were before they developed the bad habit and try to create good habits from there.

10. Force of Habit

Humans are creatures of habit, and having familiar, comforting outcomes for daily triggers helps us maintain a sense of balance in our lives.

Consider people who are used to lighting up a cigarette every time they talk on the phone or eating junk food when watching TV. They will always associate a phone call with a puff on the cigarette and screen time with eating.

These habits, though bad, are a source of comfort to them, as is meeting with those people they indulge in these bad habits with.

Final Thoughts

These are the main reasons why breaking bad habits is difficult, but the good news is that the task is not impossible. Breaking habits takes time, and you’ll need to put long-term goals in place to replace a bad habit with a good one.

There are many compassionate, positive and self-loving techniques to kick bad habits. The internet is rich in information regarding bad habits, their effects and how to overcome them, while professional help is always available for those who feel they need it.

More on Breaking Bad Habits

Featured photo credit: NORTHFOLK via unsplash.com

Reference

[1] After Skool: Why Do Bad Habits Feel SO GOOD?
[2] Psychology of Popular Media Culture: Social comparison, social media, and self-esteem.
[3] Stanford Medicine: Examining how stress affects good and bad habits

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