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Other names: Pacerone
ANGINA AND SMOKING: CUTTING DOWN
After filling in a diary for a few days it should fairly quickly become clear which of the cigarettes you smoke will be relatively easy to give up, and which will be the more difficult. The next stage is to begin to cut down cigarettes, starting with some of the easier cigarettes first.
To plan how many cigarettes to cut down initially, it is necessary to decide how long you are going to take cutting down before you stop smoking altogether. This takes some serious thought as overoptimism in your planning may mean you become depressed by a failure to achieve too high a target, while too long a period may mean that you feel you are not getting anywhere, A period of between two and three weeks may be a reasonable compromise, although if you are already smoking close to ten or twelve a day (or are smoking less) a shorter period may be more appropriate. It is best to choose a time (if possible) when you can expect not to be under any special stress or strain. People often resort to tried-and-tested methods of coping with stress (usually including smoking) at such times. Of course, you cannot always predict future stresses. One person attending our ’stop smoking’ groups felt so stressed whilst workmen ran into a series of disasters building an extension to her house that she never gave up. But do try!
After you have decided on the period of cutting down, cut down in three similar-sized reductions over the period you have chosen, so that you are down to ten to twelve a day before you are ready to stop completely.
During this period of cutting down it is important to continue with the smoker’s diary. It can be used to identify which triggers to your smoking are still problems. It can also help you to plan how you will cope with those triggers when you stop smoking completely. It may also be useful in helping you cope when you do not smoke a cigarette at a time that you previously would have done.
There are a number of tactics you can use to cope with triggers to smoking. One simple tactic is to avoid or alter situations that trigger your smoking, and make them different so they do not trigger smoking, or do not allow you to smoke. Here are some examples:
Avoiding triggers
At work:
sit in a different part of the canteen or recreation room with non-smokers
do not carry cigarettes around with you so you cannot smoke
go for a walk during breaks
At home:
If you keep cigarettes in the house, keep them somewhere inaccessible so it takes some effort to get them
hide all the ashtrays
ask your partner not to mention smoking (however well you are doing)
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On the move:
if you go by bus, travel in the no smoking area
if you travel by car, keep your cigarettes in the boot, or empty out the ashtrays
Socially:
visit friends who do not smoke
sit in the no smoking area of the cinema or theatre
avoid ‘borrowing’ cigarettes to kid yourself you don’t smoke because you don’t carry a packet around with you
Coping with triggers
Unless you become a hermit, it is almost impossible to avoid all triggers to smoking. It is therefore worth planning some ways to deal with triggers to smoking. Below are a number of suggestions:
Practise saying ‘No thank you – I don’t smoke’ in the mirror in the morning, before you go out with friends who smoke. Practice makes perfect!
Particularly when you are cutting down, don’t get involved in ’rounds’ of cigarettes. This will only lead to pressure to smoke more.
Try to do something else instead of smoking – try chewing sugar-free gum, eating fresh fruit and so on.
Concentrate hard on other things going on around you to distract from temptation to smoke.
These are suggestions that many people have made and found useful. Again, they may not be appropriate or the best for you, As you go through the phase of cutting down, each time you have a cigarette try to think how you would have coped with that temptation if you were not smoking, or if you chose to cut that one out as part of the cutting down. As you develop these plans, you can bring them into use as you cut down.
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