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The Psychology of How to Quit Smoking

Sasin Tipchai, 123rf Stock Photo

Quitting smoking is one of the top resolutions people make, coming in only behind weight loss and exercise. The CDC found that over two-thirds of smokers reported a desire to quit and over half tried to go at least one day without the habit in a given year. Murray State Assistant Professor of Psychology Dr. Michael Bordieri joins Kate Lochte on Sounds Good to discuss how to kick the nicotine addiction.

Smoking is incredible addictive and very difficult to quit. Dr. Bordieri says there is a high bio-availability - nicotine is instantly active in the system when smoked. Often smokers might report pleasant aspects of smoking, but what maintains addiction most of all is the withdrawal symptoms.

For those seeking cessation, a simple way to start is to talk to your doctor about it. Having discussions about quitting smoking, five to ten minute exchanges, can make a different. Telephone counseling is also helpful. A state level quit line is 1-800-QUIT-NOW, available 7 a.m. to midnight. In a short conversation, you'll be provided with resources and a personalized plan for getting ready to quit. Therapies combined with medicines or nicotine replacement have shown effectiveness, but simply building a supportive network around you and not surrounding yourself with people who are smoking can be a solid starting point.

How does a family member address the issue without coming across as a nag? Find a neutral party: a doctor or phone counselor. From the family perspective, be supportive and recognize that it's a difficult process to go through, support the process. The person trying to quit may show nervousness, agitation or be on edge for a few days from the withdrawal symptoms. After that, it's mainly psychological. When paired with other activities like having a meal, after a meeting, being in the car - cues that trigger the desire to smoke can last for several years. Suggest a replacement behavior: like carrying a pack of gum.

The ideal time to quit is the day you decide not to have that cigarette. There may never be a convenient date, but make one and try to stick to it.

Assistant Professor of Psychology at Murray State, Dr. Michael Bordieri joins us every other Tuesday to talk about topics of interest in his field. These chats are informational-only,k and should not be construed as any form of psychotherapy, counseling, diagnosis or treatment. Any health condition, including depression, should be evaluated and treated by a qualified professional in the context of an established professional relationship.

Our next discussion airs February 24. The topic will go more in-depth on ecigarettes, the science and unknowns behind them.

Matt Markgraf joined the WKMS team as a student in January 2007. He's served in a variety of roles over the years: as News Director March 2016-September 2019 and previously as the New Media & Promotions Coordinator beginning in 2011. Prior to that, he was a graduate and undergraduate assistant. He is currently the host of the international music show Imported on Sunday nights at 10 p.m.
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