I heard from Norm, a reader of Callin’ it Quits, in response to his comments to my March 2 entry and my reply on March 12.
After taking a look at my answers to the interesting questions he posed, Norm asked the following:
So, how about that 1 cig?
View it as ‘the enemy’? Delay, distract, defeat.
Pre-think it with negative anticipation + the subsequent cognitive & emotional consequence.
Negative imagery - skull & crossbones.
I do know that delay and distraction work, but I haven’t totally conquered my smoking habit, given my daily cigarette.
Oh boy, can I drum up some negative anticipation when, currently, I really look forward to that cigarette? I really, really anticipate that cigarette with pleasure.
Consequences and negative imagery–they can work for me. Perhaps I could print some of the most disturbing visuals of the effects of smoking and put them up where I can’t miss them when I go outside for the cigarette.
I really think that’s a great idea. Norm, thank you!
March 20th, 2007 02:08
Back again
Just a couple more ideas - the first of which you’ve likely heard of or already written about….which is: lug around a bag of butts and ashes (preferably damp) and everytime you crave a smoke stick your nose in the bag and inhale. Aversion - oh, yeah!!
Second: disturbing visuals. Some of the most powerful (yet seemingly innocuous) are photos or videos of ourselves smoking. Features distorted having a deep, long draw. Smoke billowing out of our mouths and noses. Yuck!! It isn’t as powerful when it’s someone else but when it’s us, it’s personal and hits home.
I haven’t bought any American smokes lately but here in Canada every pack/brand has 1 of 8 or 10 different visuals with its associated slogan printed on it. This takes up 1/2 the face of the pack. I suppose it would be effective for people wanting to quit; everyone else simply ignores that which they choose not to see. They are probably displayed somewhere on the Health Canada website if you’d care to check them out.
Today is another little milestone for me - 3 years, 8 months sober; one day at a time.
Cheers to a second chance at life and renewed sanity & health.