The Key Factors to Stop Smoking: Methodology and Willpower

Smoking is a severe addiction. Therefore it is not surprising that most of ex-smokers need more than one attempt to finally quit smoking. This article gives you an overview of the two key factors of sustainably quitting to smoke.

Key Factor 1: A Sound Method to Quit Smoking
A good method to stop smoking consists of three levels.

The initial point is a comprehensive and detailed smoking diagnosis. You need to describe all of your smoking habits. The description of the smoking habits should be the basis for a causal analysis which uncovers the psychological reasons of the smoking addiction. Step by step you can form a model of the your smoking addiction which contains your cognitions, emotions and behaviour as well as the relations between these elements.

The model of your addiction is the knowledge basis to deduce the therapy plan to stop smoking. The first part of the therapy plan should describe the benefits of a smoke-free life to provide you with a strong motivation for the active phase of your smoking dehabituation. The core of a sound therapy plan is the description of your stop smoking strategies which define an overall strategy and solutions for each situation you used to smoke in. As an additional motivation to quit smoking, a reward plan should be designed. Furthermore, you can benefit from the support of a relative or friend during the active phase of smoking dehabituation. Finally, a therapy plan should contain the definite stop smoking date and your signature with which you confirm to yourself that your smoking days are over.

The third and last step of a good stop smoking programme is the active dehabituation. During a manageable period of time you need to actively realise your therapy plan. It is essential that you consequently follow your plan and perform all required tasks till you have reached a stable smoke-free life.

Key Factor 2: Willpower and Self-Responsibility
However, a stop smoking programme can be as good as possible; it is very unlikely that a fresh ex-smoker will successfully cope with cravings and difficult situations without a strong motivation.

Therefore, a stop smoking programme should never be started half-heartedly. If and when you stop smoking you should be fully committed to your mission and willing to invest a large amount of time and energy. The ex-smoker (to be) is solely and fully responsible for his or her decision to stop smoking and stay smoke-free. This requires an active decision making before and during the phase of smoking dehabituation and a clearly visualised motivational profile.

There are two types of such motivational profiles. One goal can be to avoide the negative effects of smoking like severe illnesses and a painful death. Another way of motivation lies in pointing out the benefits of a smoke-free life. Both techniques of motivation have proven successful. But it is recommended to motivate yourself to stop smoking by pointing out the benefits of smoke-free life because positive motivations generally are stronger and more sustainable.

Summary: Both Key Factors Are Required
Finally, it should be mentioned that both of the two key factors described are required to successfully stop smoking. Without a sound methodology the success of all efforts is in jeopardy; but without any drive even the best stop smoking programme will be realised half-heartedly and therefore cannot lead to a sustainably smoke-free life.