After quitting smoking, people may face the compelling urge at some point to “just have one more.” However, in the back of your mind you feel that if you have just one cigarette, you’ve failed in your resolve to stop smoking. In fact, it is common for long-time smokers who’ve quit for a period of time to smoke just one cigarette and return to smoking.
Many people feel that even if they smoke just one cigarette, it doesn’t mean that they’re back to smoking again just yet, but the reality is that even just a single cigarette can reawaken the addiction. That adage of “once an addict, always an addict” is very true indeed.
Here, we’ll introduce a few methods you can use to help defeat that desire to have “just one smoke” and help better prepare yourself for life after smoking.
Put the “Just one more smoke” way of thinking behind you
Whether or not you can succeed at smoking depends in large part on overcoming the desire to have “just one smoke.” As mentioned earlier, smoking even one cigarette after quitting can ultimately lead to a desire for more.
Nevertheless, it can be hard for ex-smokers to face these occasional desires. Giving up smoking often also means having to put up with other smokers, and being conscious about other smokers.
What we propose is to change your fundamental way of thinking: to forget about tobacco entirely and to lose thought about other smokers. If you are not conscious about smoking in general, the desire to have just that one smoke is less likely to arise. This is an ideal circumstance for maintaining your status as a non-smoker.
3 tips toward forgetting smoking
“Forgetting cigarettes” – it’s a simple concept, but how can you actually manage doing it? Here are 3 simple approaches you can take.
1. Change smoking lifestyle habits
Many smokers tend to have a certain timing or ritual when they have a cigarette. For instance, many will have a smoke after waking up, after meals, during lunch break at work, before going to the bathroom, or before bedtime. Let’s consider ways of changing this lifestyle rhythm to break the smoking habit.
If you are used to having a smoke right after waking up, try keeping a glass of water next to your bed, and have a sip of it when you wake up instead of smoking. After meals, try chewing gum instead of having a cigarette. And before bed, try sipping a cup of herb tea (make sure it’s non-caffeinated – we recommend chamomile tea blends the most) instead. By trying these suggestions and considering other behavior alternatives, you can start incorporating substitutes for smoking in your daily routine and start making for a tobacco-free life.
Be careful, though, not to develop unhealthy habits by consuming too many substitutes. Try to avoid eating sweets or very salty foods,
2. Throw away ashtrays/lighters and stay away from smoking areas
Particularly in urban areas, many streets, public facilities, shops and restaurants are now non-smoking environments. This means that for smokers, the space in which they can smoke is restricted to designated smoking areas near buildings or parks, or at home.
Dare to do with all the ashtrays and lighters you own. By restricting the environments in which you can freely smoke, the act of smoking becomes troublesome – which may then lead to quitting.
To the extent possible, also avoid going to tobacco shops and spaces in which others smoke. This may result in your changing your lifestyle habits, but if there is space in your life for smoking, it’ll be difficult to leave it behind you. For example, if you had a habit of taking a cigarette break at the office, try to find a different way of taking a breather.
3. Commit to 3 days without cigarettes
It is said that the most antagonizing withdrawal symptoms appear around the third day after smoking cessation. This is because it takes around three days for nicotine absorbed in the body to be released outside the body. In other words, withdrawal symptoms tend to diminish as your body adapts to a lack of nicotine.
For that reason, when you decide to go without cigarettes, aim for a 3-day period when you know you can be active and away from cigarettes. This could be a long weekend, vacation or a time when you can focus more on hobbies, like sports, camping or traveling with a non-smoker. By planning a 3-day period away from stressful situations, you may find it easier to overcome the initial irritation brought on by quitting smoking.
Preparing goods in advance
Preparing “quit smoking” goods to help you in advance is key to helping you forget about smoking. For instance, buying gum or tea in advance is going to help you before you set in mind to change your habits. Making a plan and then preparing for it is vital.
Another example could be with e-cigarettes and non-nicotine vape juice products that simulate the act of smoking without the use of nicotine. Some people who use e-cigs have mentioned they can help alleviate the stress associated with quitting. On the other hand, there have been a number of stories from people who used vaping to quit smoking, who then become dependent on the e-cigarette. Although these devices may make it easier for some to quit smoking, it is important to view them as a tool to quit and not a permanent substitute.
On the list of products like electronic cigarettes which allow you to continue the act of smoking, is a special filter you can attach directly to the cigarette in order to gradually reduce nicotine intake.
This product, Rien Pipe, lets you continue the act of smoking while reducing your nicotine dependence over the span of a month. As an alternative method, Rien Pipe may help make it easier for smokers to take the final step of becoming a quitter.
Even for those who have been able to quit smoking for years, there is a danger of being tempted to have “just one smoke” – and succumb again to smoking. When people decide to give up smoking, they are deciding to take positive action toward a healthier life – a life not reliant on cigarettes. Getting in the mindset of quitting is an important first step.