How to Gradually Stop Smoking: A Guide to Better Health

As a Mental Health Counsellor, I’ve seen firsthand the incredible benefits of over 100 clients quitting smoking. It’s a journey that requires dedication, but the rewards are immense. If you’re ready to gradually stop smoking, this guide will help you take the first steps toward a healthier life.

The Benefits of Gradually Quitting Smoking

Quitting smoking is a commendable goal that comes with numerous health benefits. Choosing to gradually stop smoking can make the process more manageable and sustainable. Here are some key benefits of gradually quitting smoking:

– Reduced Withdrawal Symptoms: Gradual reduction helps minimize withdrawal symptoms like irritability, anxiety, and cravings, making the process less overwhelming.

– Increased Energy Levels: Less smoking leads to better oxygen flow throughout your body, increasing your energy levels and overall vitality.

– Better Self-Regulation: Gradual cessation allows your brain to adjust slowly to lower nicotine levels, reducing the impact on your mental health and making the transition smoother.

– Gradual Habit Change: Gradually reducing smoking allows you to develop healthier habits and coping mechanisms, making it easier to quit entirely in the long run.

– Improved Lung Function: Even reducing the number of cigarettes smoked per day can lead to noticeable improvements in lung function and breathing.

– Enhanced Circulation: As you smoke less, your blood circulation improves, reducing the risk of cardiovascular diseases.

– Decreased Risk of Heart Disease: Lowering your cigarette intake gradually decreases the strain on your heart, reducing the risk of heart attacks and strokes.

– Improved Sense of Taste and Smell: Smoking dulls your senses of taste and smell. As you cut down, these senses begin to recover, enhancing your enjoyment of food and fragrances.

– Financial Savings: Reducing the number of cigarettes you smoke saves money, which can be used for other healthier and more fulfilling activities.

– Positive Impact on your relationships: Reducing smoking not only benefits you but also protects those around you from the harmful effects of secondhand smoke.

– Increased Likelihood of Long-Term Success: Gradual reduction can increase your chances of successfully quitting smoking for good, as it allows you to adjust at a comfortable pace and build confidence in your ability to quit.

Step 1: Build a Screening Map

Start by understanding your current smoking habits. Create a screening map to track when and how much you smoke each day. Here’s how:

Create a smoking diary. Write down every cigarette you smoke in a day. Note the time and your level of desire on a scale from 0 to 10 for each cigarette. For example:

• 8:00 AM – Desire Level: 7
• 10:30 AM – Desire Level: 5
• 1:00 PM – Desire Level: 6
• And so on…

This screening map helps you become aware of your smoking triggers and patterns.

Step 2: Set an Accessible Goal

Once you have a clear picture of your smoking habits, set a realistic goal for reduction. Here’s a plan:

– Average Your Cigarette Intake: If you smoke 10 to 15 cigarettes a day, aim to start with 10. Reduce your cigarette intake by one to three cigarette every two weeks according to your mental health until you got to 0.

– Target Low-Desire Times: Begin by cutting out the cigarettes you desire the least. For instance, if your desire is lower at 10:30 AM, start by skipping that cigarette.

Step 3: Manage Your Cigarettes

Separate Your Daily Allowance. Take out the number of cigarettes you plan to smoke each day and put them in a separate container, such as a zip lock bag. This helps you manage your daily consumption and resist the urge to smoke more.

Step 4: Avoid Associated Behaviors

Avoid activities that you typically pair with smoking. For example, if you smoke while drinking coffee, try to enjoy your coffee without a cigarette. Finish one action before starting another. This helps in breaking the habit loop.

Coping with Discomfort

It’s expected to feel discomfort during this journey. You might experience cravings, irritability, and restlessness. Remember, this discomfort is temporary and part of the healing process.

Seek Extra Support

If you need additional support, don’t hesitate to reach out to a specialist. A Mental Health Counsellor can provide personalized strategies and interventions.

Gradually quitting smoking is a challenging but rewarding journey. By building a screening map, setting accessible goals, managing your cigarettes, and breaking associated behaviors, you’ll set yourself up for freedom. Remember, it’s okay to seek support when you need it. Your health will thank you for taking this step toward a smoke-free life.

Feel free to contact me for further guidance and support on your journey to quitting smoking. You’ve got this!

 

Samara Tomaz Araujo Damasceno
Mental Health Counsellor
Professional Member ID at Canadian Counselling and Psychotherapist Association – 11248350