The reward cigarette is a classic hybrid - there's probably an emotional component to it because we're feeling satisfied or proud, but it's also closely linked to a behavior that you just completed. (The morning coffee cigarette is usually a chemical/behavioral hybrid caused by the repetition of the ritual coupled with the body's craving for nicotine after several hours without.)
I'm more convinced than ever that the BE-SO-CH-EM-PS model really covers every cigarette I ever smoked. I'm also convinced that understanding WHY we smoke can be a powerful step in informing a Quit Plan that will work for you.
I think that the people who smoked "reward" cigarettes were most successful when they consistently re-framed the cigarette. "Wow, two baskets of laundry sorted and folded! I really deserve a lung full of soot." Is almost impossible to say with a straight face. But saying it a couple times will actually prime our brains to think differently about "rewarding" ourselves that way.
Please feel free to correspond via email whenever you have questions and keep my mobile number handy too. If you ever feel like a telephone consultation would be beneficial, I've set aside some hours every week for free phone coaching.
http://www.quitterswin.org/services (Click on the orange "BOOK AN APPOINTMENT" button.)
http://www.besochemps.com/services-book-an-appointment.html
I hope this is helpful and please consider signing up for the free daily text message. People tell me every week that it helped them to remember that they weren't alone in the journey. And at my "day job" we definitely see better outcomes among the folks who opt in to the text support program.
Quitters are brave souls for even trying and I count it a privilege to spend time in service to such folks. Please let me know how I can help.
Gratefully twenty eight years smober,
TJ
I'm more convinced than ever that the BE-SO-CH-EM-PS model really covers every cigarette I ever smoked. I'm also convinced that understanding WHY we smoke can be a powerful step in informing a Quit Plan that will work for you.
I think that the people who smoked "reward" cigarettes were most successful when they consistently re-framed the cigarette. "Wow, two baskets of laundry sorted and folded! I really deserve a lung full of soot." Is almost impossible to say with a straight face. But saying it a couple times will actually prime our brains to think differently about "rewarding" ourselves that way.
Please feel free to correspond via email whenever you have questions and keep my mobile number handy too. If you ever feel like a telephone consultation would be beneficial, I've set aside some hours every week for free phone coaching.
http://www.quitterswin.org/services (Click on the orange "BOOK AN APPOINTMENT" button.)
http://www.besochemps.com/services-book-an-appointment.html
I hope this is helpful and please consider signing up for the free daily text message. People tell me every week that it helped them to remember that they weren't alone in the journey. And at my "day job" we definitely see better outcomes among the folks who opt in to the text support program.
Quitters are brave souls for even trying and I count it a privilege to spend time in service to such folks. Please let me know how I can help.
Gratefully twenty eight years smober,
TJ
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