Breaking the Habit(s) - February 2012

It takes 21 days to break a habit

By Carole Fawcett, Vernon, BC

We all have the best of intentions.   We really mean it when we say that THIS is the year we will change our habit(s).  We WILL quit smoking, we WILL lose weight – we WILL change the way we eat. 

We start off with determination and then our resolve falls short.  Why?  Well, the answer is simple.  We have become habituated to a way of reacting, responding or doing and it is a pain in the proverbial to have to change.  If our habits are because of the stress levels in our life, then we need to address the root cause. 

Nicotine is one of the most strongly addictive substances because unlike other addictions, it is reinforced every few seconds with every puff that is taken.  

We tend to fill any emotional void in our lives with something else - a quick ‘feel good’ fix that soothes us.    I would be happy if you came to me to quit smoking, but the fact of the matter is, it is possible to do it yourself and here’s how………….

If you want to quit smoking, here are my tips:

1. Set a quit date and save every single cigarette you smoke between now and then, putting all the butts in a glass jar.
2. Start a journal and write down every single cigarette you have, being mindful of the situation (stress, after meals, with coffee, with liquor, etc.)   In the journal, also write down how you feel about smoking.  List all the people you know who have lung disease due to smoking.   (i.e., asthma, COPD)
3. Visualize yourself as a non smoker.  See yourself in situations where you would normally smoke – not smoking.  Do this daily.  I have quit smoking CD’s if you want some help with this.
4. On the night before the day you are quitting – have a good-bye ceremony. After you have had the last cigarette, add some water to your butt collection and close the lid.
5. Get up in the morning, knowing you are starting a new clean breathing life.  If you normally have coffee, have juice or tea instead.  If you feel the urge to smoke, open up your butt jar and take a big whiff.  Then go for a 5 - 10 minute walk – or, if you are at work and have a coffee break – walk around the block, or have an 8 ounce glass of water. 
6. Have a good supply of sugar-free gum on hand.  Sugar-free hard candies are good too, as they keep your mouth busy for a while – just like a cigarette used to do. 
7. Take your butt jar with you everywhere you go for the first week or two and take big whiffs whenever you think the craving might win.  Nothing like aversion therapy to help keep you motivated.
8. Have signs around to remind you why you are quitting smoking.  Things like   “I am a clean air breather” etc.
9. Open up a bank account and put the same amount of money into it each week that you would have spent on cigarettes.  

It takes 21 days to break a habit.   See yourself as a non-smoking clean air breather.

Losing weight is a similar process (minus the jar), but you need to add more exercise to the mix. 

Keep a journal of what you eat……..everything you eat, including the sugars you add to your coffee, the milk, etc. If you don’t keep an accurate journal, you are fooling only yourself.  It is an effective way to help you clearly see the when, why and what you eat.  

I did this and I was amazed at how much junk I ate on a daily basis.  It was totally amazing to me that I was not conscious of this.  That’s the insidiousness of a habit. 

But, as we all know, in order to lose weight, the formula is simple……eat differently and  move more.   As with smoking, visualize yourself at the weight you’d like to be.  This is a powerful tool and if done regularly can absolutely help you on your way to losing weight.

If you have more than 25 lbs to lose, I’d suggest you see a counsellor, as it may indicate some deep seated emotional issues that are interfering with your life.

Believe in yourself and you will achieve your goal.  Good luck!

Carole's Bio: Carole Fawcett is a Clinical Hypnotherapist and Registered Professional Counsellor who believes that we all have the ability to self-heal the hurts of our life journey. Carole comes from a place of empowerment and gently assists her clients to find themselves through the power of their minds. Carole is a seasoned professional speaker and offers workshops on stress, laughter and life management. Carole is a member of several professional counselling and hypnotherapy organizations as well as the Professional Writers Association of Canada. 250-558-0688 - Carole Fawcett Website - Email