But what about when things aren't going so well? For smokers, you can't get away from all the well-intentioned, logical reasoning for why you should quit smoking. And the numbers are down overall, with less than half the amount of people smoking today then did so in 1964, according to the Centers for Disease Control and Prevention.
Less talked about are the obstacles encountered when starting down the road of smoking cessation. Let's look at some of the lifestyle changes you'll have to endure that anti-smoking campaigns tend to conveniently overlook when espousing the virtues of a smoke-free life.
After all, it’s these forgotten factors that making kicking the habit so darn difficult.
It Will Change Your Social Scene
Depending on how long you've been smoking, you may have spent years hanging out in stairwells, on sidewalks outside bars, in alleyways or overlooking friends' patios into backyards as you enjoy a toke. Although it seems like an inconvenience, taking a quick timeout from a public gathering is often a happy break for smokers.
Especially at bars and house parties, the quiet of the outside is a welcome place to have more intimate conversations with a friend or significant other. Smoke breaks let you have one-on-one time interspersed throughout a night of yelling over the music.
Alternatively, going outside by yourself and bumming a cig from another smoker is a great way to start a conversation. When you quit smoking, you may feel insecure thinking up a conversation starter at the bar. Not to mention feeling like an awkward bystander sitting around watching everyone else enjoys an office smoke break.
The key is to retrain your brain. Instead of going out for a cigarette, go out for a breath of fresh air. You’ll be surprised to find out how many others are taking a breather from the hectic social scene. Chances are you may even run into a kindred soul, someone else who’s struggling to break the habit.
It is Part of Your Daily Routine
Even for non-smokers, taking a “smoke break” to stand near a parking lot and eat carrot sticks lacks any appeal. Having a cigarette accompanies so many events in smokers' days: a wake-up cig with your morning coffee, another on the drive into work, one mid-morning, after lunch, mid-afternoon, at happy hour, and then when you get home while you relax before bed.
For anyone, removing an activity that you partake in on such a regular basis will make you feel like something is missing. Tweaking a daily habit has been proven to work. For example, eat a small piece of chocolate to end a meal rather than reaching for a cigarette. However, the concept of changing so many things about your already packed and stressful schedule can seem daunting, if not impossible.
The trick is to find a substitute that appeals to you. For instance, if you smoke on your drive to work, psychologists suggest taking a new route so that you don't see the same things every day. Those familiar sights can be a trigger.
Try Google mapping a new path, perhaps past a park or some breakfast joints that are recommended on Yelp. For the drive home, maybe offer a co-worker a ride so that you have a distraction or stop by a store that sells craft or hobby items. You'll want to establish a new activity in the place of smoking in your off-time.
On average, the craving for a cigarette lasts about six minutes. If you can redirect your thoughts for that small time period, then you should be able to continue on with your day without backsliding. Generally, you wouldn’t be able to locate a cigarette in six minutes. So keep some distractions handy – hard candy, a video game on your phone, texting a friend – and you can change that part of your daily routine one step at a time.
You Don't Ask for a Support System
Maybe you tried to quit last year, and it lasted a couple months. Then you thought you'd give it up as a New Year's resolution, and it stuck for only a couple weeks. If this is the next in a series of attempts, you might not be too keen on announcing it to your friends and family in case something derails you again. Besides, you don't want people judging you if you need just one to get through a rough day.
That's a common self-defeating state of mind. Your friends and family want you to quit just as much as you do. Everyone knows how hard it is to quit. Try writing a quick Facebook post about your intentions and then keep updating people on how things are progressing. You might be surprised at the outpouring of support.
Facebook is just one outlet for getting group love. If you don't want to make a big deal of it with your social circle, there are many apps available where you can get support from people you don't know who are in similar situations. One is Coach Me, an accountability tracking app. It lets you choose a goal, and as you make daily progress, other people will give you props. You can also ask questions and offer others support.
The Dreaded Weight Gain
Who can argue with countless models, actresses and socialites? Smoking helps you stay thin. It is a known appetite suppressant; it keeps your hands busy, and when you have one at the end of the meal your body knows you are finished eating.
The truth is the average person who quits smoking only gains ten pounds max. And, once you quit, the cilia (little hairs) inside your lungs start to work again in weeks. Normally, they get paralyzed by inhaled smoke, which reduces your lung capacity. Once your lungs have healed, your workouts will improve, and you can counteract any weight gain.
One more trick to try is using an electronic cigarette. They have less toxins than a standard cigarette and can help you transition away from the physical routine you’ve gotten used to. There are a variety of styles -- from the “mini” that is the most cig-like to the mid-size vape pen to the large advanced personal vaporizers (mods).
Making Progress Day by Day
In the big scheme of things, each of these reasons you're not quitting smoking is not as bad as getting lung cancer or exposing others to secondhand smoke. Whether you prefer making incremental changes or going cold-turkey, remember to give yourself credit for trying to change your life.
Quitting smoking isn’t just life-changing; it’s life-saving. Anyone who takes on that challenge truly is looking on the bright side of his or her life.