This time of the year tends to see enquiries increase for people who’re looking for help in stopping the smoking habit – for good.
Our therapy work really can make all the difference. Equally, it’s important that our approach doesn’t tip someone’s thinking into the ‘primitive’ reaches of the brain.
In other words, avoiding anything which is too ‘negative’ in approach is probably the best way forwards. In short, we have to get the balance right.
Some clients may want to hear about the reasons for why they should stop – and that’s not just relating to the financial benefits. We can certainly talk about the colossal health benefits of giving up.
A study was published at the start of the year which found that every cigarette removes 17 minutes from the lifespan of a smoker.
It’s a frightening consideration. Especially for someone who might be consuming 20 cigarettes a day (that equates to nearly six hours of life expectancy removed every 24 hours).
Framing is a crucial part of the session. If we can reframe a mindset to look at the gains, rather than the losses, it means people will be more likely to adopt a positive approach to their decision to cease.
In other words, think about what you can do with an extra six hours of life that’s about to be granted to you. And not just for today but for each day moving forward. The research was carried out by University College London.
Preventing the ‘loss of a full day of life’
The Daily Mail reported their findings and said the results suggested that ‘if a smoker who smokes ten cigarettes a day quits on January 1, then by January 8 they could ‘prevent the loss of a full day of life.’’
And then, of course, there’s the financial gains to be considered. A rough estimate for the 2025 cost of a pack of 20 cigarettes is £15. It means the annual price currently comes in at around £4,000. The amounts are set to rise over the course of the next year.
It’s not just the impact on someone’s longevity but also how the middle years of a smoker’s life can become adversely affected by health problems.
Again, an important part of our work is the ability to frame our approach to focus on the positive gains.
And that’s not just for the duration of our lifespan but also for our overall physical wellbeing.
And then there’s the mental benefits for stopping. Our serotonin levels start to increase and our intellectual brains take greater control over our thought patterns. The result? We can start to make healthier decisions on a day to day basis.
If someone can successfully succeed in quitting the habit then we can ask them what other amazing things they can achieve?
Afterall, with all the cash they’re saving then they’ll suddenly have the ability to take up new hobbies and set new goals for a brighter (and healthier) future!
Breaking bad habits
Not all bad habits can be stopped in a single session. Smoking is a general exception to the rule but overeating and other ‘quick fix’ dopamine producing activities can take longer.
Psychology Today can be a real treasure trove of research, knowledge and analysis. One article really captured my attention. It was published at the start of this year and is entitled: Three Ways to Quit a Bad Habit for Life.
Its author, Mark Travers Ph.D., explains how intention and memory are key factors in helping us to stop doing the things that we know we shouldn’t be undertaking in our day to day lives.
His work is based on the research carried out by researcher Wendy Wood who had her study published in Current Directions in Psychological Science.
The article focuses on how someone looking to stop engaging in certain behaviours should ‘find a new reward system.’
He explains that ‘unhealthy habitual behaviours don’t form because we desire their negative effects; they form because, in many ways, they feel good.’
To precis, the article explains how we can swap out the bad habit and replace it with something that’s good. This new ‘good’ habit then becomes part of an established routine for us.
And, as a result, we quickly ‘forget’ the old neurological pathway that would see us huddled in the cold trying to light a cigarette.
‘Contextual clues’ and introducing ‘friction’ to stop habits
The second aspect of the article examines changing ‘your contextual cues.’ So, if you’re used to doing something at a regular point during the day then removing the ‘contextual cue’ will help you to establish a new (and better) habit.
Many members may have come across how smokers decide to alter their daily routine so they don’t pick up their cigarettes first thing in the morning.
They may choose to avoid their regular shop but do something else entirely. Perhaps head out to enjoy a brisk walk rather than visit the tobacco kiosk. The ‘contextual clue’ of the shop is removed and replaced with the greenery of the local park.
His final point is to introduce ‘friction’ into breaking a habit. In other words, we make it harder to do what we would normally have done.
He provides an excellent example. If someone is looking to reduce their viewing of social media then moving their phone to a different room may help them to think twice about reaching for it when they normally would so.
For me, I always remember the smokers who would ask to ‘use the bin’ before they left the practice room.
Depositing a packet into the bin created ‘friction’ as they were walking out of building so they were unable to do the first thing that they would (perhaps) have normally done (i.e. light up).
This time of the year can often see people flock into our practice rooms as they look for help in achieving resolutions made in January.
It’s a rewarding time for members as they work with someone to achieve those fantastic goals.
