Quitting Tips

Psychological Approaches To Quitting Smoking

There are variety of different psychological and psycho-social approaches that can help you to quitting smoking. The methods traditionally treat smoking as a habit and not just as an addiction to nicotine. 20% of Americans currently smoke and most of the people who do smoke have underlying psychological conditions that cause them to smoke.

Individuals who smoke are generally aware of the negative consequences that come with smoking. Conditions and diseases such as cancer, heart disease and bronchitis are common in individuals who smoke. However, it is not a hopeless situation. If you tackle the psychological and psycho-social issues that cause people to smoke then you can fight the problem starting with the source.


One of the first things you have to do when you are trying to quit smoking is educate yourself regarding the pros and cons of changing your behavior. You must take a step forward when it comes to informing yourself about the benefits of not smoking. Read as many materials as you can to inform yourself of the consequences that come with continuing to smoke.

Your doctor can also give you some more information regarding the pros and cons to quitting the habit. There are websites, pamphlets and books that can help you to remind yourself why it is unhealthy to continue to smoke. This will help you to keep your mind on track so you can stay focused on the ultimate goal.


Triggers are the psychological and physical stimuli in your current environment that continuously remind you in a subconscious or conscious way of your desire to continue smoking.  If you have smoked for many years those urges and triggers become more intense. So the best thing you can do is to pinpoint your triggers and eliminate them from the get-go.

  • Throw out old ashtrays, lighters, cigarettes, or anything in your home or office that reminds you about smoking.
  • If you smoke when you drink coffee in the morning try to find a disconnect in between the two. This will help you to be able to do these tasks without smoking.
  • Try to find ways in which you can decrease the level of stress in your life. Stress has the tendency to give you the urge to smoke.
  • If you need to, talk to a psychotherapist to help you through the process.

Social Support

The process of kicking the habit of smoking and it can feel like it is not even remotely possible. This is the perfect time to talk to a good friend, spouse, or member of your family to discuss these challenges. You might even find someone who you can relate to who has been through the same thing. Maybe you even have a friend who wants to quit smoking as well.

If there are people currently in your social circle who smoke or may encourage you to smoke you may want to take a break from being around those people. Explain to them that you are trying to quit and you are not strong enough to be around other people who smoke as you may be tempted to relapse.

Quit the Habit

In order to quit smoking you need to realize it is a physiological as well as a chemical addiction and involves stopping the behavior and bringing in a new one. These are called approach goals and need to be a regular part of your every day schedule.

Make sure you take on some healthy habits such as better eating habits or exercise. Chewing gum or eating mints sometimes helps as well. Taking the time to understand these things will make it easier for you to quit.

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