Quit Smoking in 48 Days Through Journaling

Quitting smoking is ridiculously easy to do. Quitting smoking again, two hours later during your coffee break is a little more difficult. Quitting again that night while having a few beers with friends is even harder. Most smokers I know (including myself) have quit dozens of times, only to start again the next day. To stay nicotine-free for any prolonged period of time takes some effort and strategy; some people use gum or patches, some try to cut down before stopping altogether, and some go cold turkey. While there is no foolproof method that works for everyone, the only way to give up the habit is to break the physical and psychological addiction. I would like to share with you how I quit smoking, and hope that you will try this for yourself.

Studies have shown that it takes approximately 48 days to break a habit - any habit, whether it's smoking or biting your fingernails. When I decided to quit smoking, I made the goal of not having a single cigarette for a 48 day period. This accomplished two things - one, it eliminated my tendency to quit by "cutting back" (which always failed as soon as I had a bad day), and two, it gave me a reasonable goal. Quitting something as addictive as smoking forever is a daunting prospect, but 48 days, less than two months, seemed like a more reasonable time period.

When you do make the decision to quit, you can either purchase a new journal, or continue in your current one (if you have one). If you have never written in a journal or diary before, don't be intimidated. You don't have to be profound, and you don't even have to be a good speller! Your journal is like a best friend who listens to everything you have to say, and never judges you. Quitting smoking is very difficult, and a life-altering journey, so recording your thoughts at the best and worst of times can teach you a lot about yourself. Writing also helps you remember why you are quitting -- whether for health reasons, financial reasons, for your family, or just for yourself. Every day that passes without a cigarette is a page in your diary you can look back on with pride.

Have your journal ready on that first day - the first few days are the most difficult, and during this time it can seem impossible to concentrate on anything else. For me, there were days when I felt like the only thing I accomplished was not having a cigarette! If you are like me, you will find there are other things you have to give up besides tobacco - those long chats with friends over coffee (nicotine and caffeine is a favorite combination of smokers), smoke breaks with coworkers, and all those moments in the day when you usually light up. It may be that you have to avoid as much as possible during these 48 days the people and places you associate with smoking. You may feel lonely and isolated...but don't give up! I eventually made a few new friends who were non-smokers, and over time was even able to return to the bars and coffee shops where I used to smoke heavily - with only a hint of a nicotine craving.

So socially, as well as physically, quitting smoking is a big change. This is another way the journal can help. For me, my writing helped me realize my level of dependency, not only on cigarettes, but on other people as well. I depended on smoking to reduce stress, depended on alcohol to help me relax and be social, and depended on friends and my boyfriend to help me out if I was in a bind. While having loved ones be there for you is a positive thing, I realized I was not taking full responsibility for my own life. My journal entry that day started as a paragraph on chemical dependency, and evolved into a discovery that changed my entire point of view! To this day my life outlook is different because of that one realization.

A few pointers to get started:

- Don't waste your money on a fancy, expensive journal. You should carry it with you as much as possible, and the last thing you want is to worry about the cover getting bent. And nicotine withdrawals are tough - you might end up kicking it, stomping on it, or throwing it against the wall! There's nothing wrong with that, its purpose is to help you vent your frustrations, whatever way you can!

- Write every day. By the last week or so, you might not even be thinking about cigarettes as much, but write about the benefits you are seeing - increased energy, easier breathing, and more money in your wallet.

- Meditate with unpleasant sensations, rather than run away or block them out. You will probably feel shaky, irritable, and be coughing up some horrible substances, so write about how you are feeling. Any cleansing process is going to be uncomfortable, but recognize that this is your body's way of restoring itself.

A list of suggested subjects, or issues you may want to address:

- Dependency (on substances as well as other things or people).

- Health and exercise: Do you have a goal to get into shape as well?

- Finances: How much do you spend on cigarettes a day? A week? A year?

- Family: How does your smoking affect your family? Does anyone else in your family smoke?

- The past: When did you start smoking? Did you grow up in a household where it was acceptable, or taboo?

- Social issues: Do being in certain places or around certain people make you more inclined to light up? Do you feel isolated from your normal hangouts, or from friends who smoke?

Keeping a journal while trying to quit can provide a good deal of insight into a lot of issues you are trying to work out, and help you be cigarette-free in the process!