Trying hard to quit that smoke and/or that drink, try these easy self help techniques to get rid of the harmful stuff. These tips are also helpful in quitting other psychoactive substances such as chewable tobacco, weed, opioids, cocaine and party drugs. These may also benefit the people trying to cut down sweet cravings or lose weight or transform their lifestyle.
1.Decide a quit date – It is easier to quit smoking or alcohol if one has a deadline in mind. Most people choose the upcoming anniversary, birthday or some special occasion as their quit date. It could just be a random date too! It just simplifies the process and prepares the individual better.
2. Decide a reason – Though choosing a healthier lifestyle does not need a reason, staying healthy, in itself, is a big reason why one should decide to quit. However, sometimes things are a little complicated and the individual finds it tough to pin down why he or she really wants to quit. Finding a reason gets the individual inspired and motivated to choose a track he or she wasn’t able to choose before. So, whether it is a birthday gift for your loved one, or an advice from your physician or any other reason, find it! And start working on it!
3. Follow 5 Ds –
- Delay the urge
- Deep breaths
- Drink fluids (of course non-alcoholic, non-aerated)
- Distract your mind (Listen to music, read a book)
- Discuss with a loved one (One who insists on quitting)
These easy-to-do steps help fighting the cravings for harmful stuff. Remember, the urges are like sea waves, they build slowly and there is a peak after which the urge dies. One has to keep delaying it and let it pass. Once it goes away, the individual will be back to normal routine until it comes back again later. So, take one minute at a time, delay it just for the time being.
4. Seek medical help – We have very safe and effective medicines for helping people quit psychoactive substances. It may seem difficult initially but it is certainly not impossible. Go to a deaddiction specialist and ask for help. Be honest and open about what really makes you consume the harmful stuff. Once you share all the details, let the doctor advice on what can be done for quitting it. Play an active part in deciding what you want and take informed decisions. Generally, the protocol is to start with replacement therapy to wean off the withdrawals and then to initiate the anti-craving agents to work on the cravings. Motivational enhancement therapy and relapse prevention therapy, of course go hand in hand with the drug treatment.
5. Try replacements – Most of the addictions have behavioural paraphernalia which add to the immediate high they are taken for. For example, holding a cigarette between the two fingers is an intense gratification even when the cigarette is not lighted. Similarly, holding the scotch glass gives immense pleasure even if it is empty. The point here is to find the right replacements so as to trick the mind to un-condition and re-condition the whole process of pleasure seeking associated with a particular addiction. For example, chewing cardamom (elaichi) or fenugreek (saunf) in place of chewable tobacco may somewhat fill the behavioural counterpart associated with chewing tobacco. Similarly, having lukewarm water or green tea in a scotch glass does the very same thing. One may try holding a pen between the two fingers while one stands at the local tea kiosk during the office break to help with the cigarette craving.
6. Get busy with life – Start with decluttering your surroundings. It helps clearing out the mind too. Organise that messy almirah, clean that dirty show rack, wash that dusty car. Do whatever you can to engage in meaningful productive tasks. It would be a good idea to visit people who have successfully quit in the past and now living a healthy life. Even a single influence like that can make the individual motivated enough to start the process. Some people like to keep a picture of their spouse and kids handy in their wallet. Every time they have an urge, they look at the picture which reminds them of how important it is for them to quit the harmful stuff.
7. Pursue hobbies – Get back to the old good days when hobbies took more time than the harmful stuff. Hobbies fill the time, distract the cravings, enhance the confidence and gratify the ego! Gardening, pottery, painting, dancing and sports are some of the easily pursuable ones.
8. Write a diary – Sometimes it is important to know what is going on in one’s own mind. Writing a diary really helps understand one’s fears, apprehensions and even one’s strengths better. You may also like to discuss the same with your therapist or a trusted loved one.
9. Avoid emotional triggers – Stressors such as boredom, hunger, anger, loneliness may flare up the cravings. One should try actively to stay away from negative emotions as much as possible. Avoid circumstances that push one closer to taking the harmful stuff.
10. Avoid social cues – Passing a smoke kiosk or a wine shop can really trigger a strong craving for smoking and alcohol. Going to a party when one knows liquor will be served is not a good idea if one is actively trying to quit alcohol. These cues trigger the craving centre in the brain and plays havoc with the quitting attempt. One should refrain from any social cues that may push one to taking the harmful stuff.
11. Take one day at a time – When one is trying to quit the harmful stuff, it is advisable to keep small easy achievable targets. Take one hour at a time to begin with. I AM NOT GOING TO SMOKE IN THIS ONE HOUR. Let that hour pass and then go on to the next hour. Believing that one will never be able to hold a cigarette or a drink in his hands for lifelong is too much to ask for. It is one day at a time!
12. Celebrate the little achievements – When one meets the small targets, one must celebrate and treat oneself for the same. For example, if an individual initiates the quitting process and is able to maintain it for a day, it is time to eat out at his favourite restaurant or go to a movie or whatever he likes to treat himself with. Needless to say, the reward can’t be the stuff one is trying to quit!
The point is one should let oneself know that he is trying hard and he is going to quit it, one day at a time, and do whatever it takes because it is all worth the try!!! Having said that, one must always remember that addiction is a lifetime disorder. Anyone who has been dependent on a psychoactive substance anytime in his life, has to be extra cautious not to get caught up again. Addictions modulate the brain circuits in such a manner that the psychoactive substance, even when taken in a covert manner years after quitting, can trigger the same craving. And that is why, it is advised to be very honest with your doctor about the slips you have after quitting, so that the doctor can help you to stop right there and your slip does not become your relapse!
Just remember, losing is the new winning!
Wishing you the best of mental health today and always!
Dr Apala