Cigarette smoking involves both a physical addiction to nicotine and a psychosocial habit, so effectiv interventions typically include components that address BOTH of these factors.
One effective way to wean yourself is by using nicotine replacement products,
such as nicotine patches
or nicotine
gum. There are advantages and disadvantages to each of these methods (e.g.,
the patches
are much easier
to use, but the gum can provide a nicotine "hit" on demand), but a full
discussion of these is beyond the scope of this column -- talk to a professional
about this further if you are interested iusing nicotine replacement (see
the resources section below).
Both nicotine gum and nicotine patches are now available "over-the-counter," that is, without aprescription. But remember that they are a little pricey and they are not "magic pills" -- studies have found that quit rates are much higher when nicotine replacement products are used in combination with "cognitive-behavioral" approaches that also address your smoking habit.
Another effective approach for weaning yourself off of nicotine is called "nicotine fading." It involves progressively switching to cigarette brands with lower and lower nicotine levels before quitting altogether-- a typical schedule is to switch once a week for 3 weeks to brands with 30%, 60%, and then 90% less nicotine than you started with.
Once you've identified the situations that are likely to put you at risk for relapsing after you've quit, you can develop ways to cope with them. If you smoke when you're anxious, learn a deep breathing skill or work on some calming thoughts you can say to yourself when you're nervous (e.g., "Calm," "Relax"). If you smoke, when you're bored, make a list of 10 things you can do instead of smoke and keep it handy for after you've quit. If you smoke after dinner, plan to go for a walk each night after dinner instead. In other words, plan ahead and develop ways to avoid, escape from, or cope with the things that might trigger you to return to smoking after you've quit.
Another effective approach for addressing your smoking habit is to develop a quit smoking contract with yourself -- plan to give yourself small rewards for each day, and progressively larger rewards for increasingly longer periods of time, that you stay smoke free.
Yet another effective approach is to develop a support system for quitting -- ask a non-smoking friend or family member to be your "buddy," someone you can call to help you through tough times and someone who can help reward you for time smoke free (by doing one of your household chores for you for a full day smoke free, by taking you to lunch for being smoke free for a whole week).
Remember, combining approaches that address both your physical addiction and your smoking habit is most likely to be effective...and, as the old adage says, "If at first you don't succeed -- Try, Try again!"