Congratulations on your empowering decision to quit smoking! It’s truly a commendable choice you’ve made, and I’m thrilled to support you on this journey towards a healthier and smoke-free life!

Paradoxically, while most smokers use tobacco to relax or get focused, smoking causes anxiety and removing nicotine’s stimulant effect will increase anxiety -catch-22! But don’t panic; the effect is only temporary, and you will be less anxious and less stressed as an ex-smoker! Life is filled with good and bad stressors, which can be opportunities to motivate you to make changes in your life. This article will provide actionable steps to alleviate Anxiety and stress during your quit journey, allowing you to become a healthier, happier ex-smoker.

Matt is one of thousands of under-18-year-olds in New Zealand who regularly vape despite being against the law. The law states that only people aged 18 or over can buy, possess, or use vapes that contain nicotine. However, many young people can access vapes through online platforms, social media, or friends and family. Some vape shops also sell vapes to minors without checking their ID. This seriously threatens the health and well-being of our youth, who are exposed to nicotine addiction and other harmful effects of vaping.

Dr Natalie Walker is a tobacco control researcher who says more must be done to prevent young people from vaping. She says vaping should not be seen as a harmless hobby or a way to quit smoking but as a potential gateway to tobacco and other substance use. Dr Walker says that young people need more education and awareness about vaping risks and that parents and teachers need to be more vigilant and supportive of their children’s choices. She also says that the Government needs to enforce stricter regulations on vaping, such as banning flavours, limiting nicotine levels, restricting advertising, and increasing taxes. She says these measures could help reduce the appeal and availability of vapes for young people and protect them from the harms of nicotine addiction.

DARE Action Steps

Step 1. Defuse Stinking Thinking

Capture the thought and ask it: is this HELPFUL or USEFUL to me? For example, refuse to let pro-smoking thoughts run unchallenged in your mind: “I need a smoke”. Captured and reframed, “I don’t think so! I need a smoke like another hole in the head. I love not smoking, and my anxiety level will be lower as an ex-smoker!”

Dismiss anxious thoughts with a “so what, I am not my thoughts, “whatever”, or “I don’t think so, Charlie Brown.”

Tell your mind – “No big deal”, “I can handle this”, “Thank you mind for trying to help, but I will be fine”, “I am safe.” Look for the opportunities which lie hidden beneath your worries. For example: Don’t let the fear of failing to stop smoking this time hold you back from telling others about your quitting journey! It’s actually an opportunity in disguise. Embrace the journey, join a support group and make friends. You might be pleasantly surprised by the amazing opportunities that await you!

Step 2. Allow

Do not pull away from your Anxiety. Go with it. It is a normal and natural protection mechanism you no longer need. You are safe.

Turn into it, like facing a wave at the beach. Let it flow over you and fade away.

Repeat to yourself, “I accept and thank my body for these protection feelings, but I am safe now”. Breathe deeply in and out in a rhythmic way several times until you relax. Repeat until the feeling of tightness in your body passes.

Step 3. Run Towards

Ask your Anxiety to show itself more. So, you can defuse the anxiety thoughts which hold you back from living your Life!

Say to yourself courageously, “I am excited by this feeling – it’s proof of life!” “Bring it on; I want more!!” Take a superhero stance, head held high, legs apart, hands on hips and say in a loud, strong voice, “I am taking back control!”

Step 4. Engage

Shift your attention to something that fully engages you –it may be a hobby, a work project, reading, a new exercise activity, or talking with an old friend.

When you need a rescue remedy, use your five senses: play with ice, feel its temperature, look at the crystals, watch it melt etc. Study a flower’s smell, touch, sight, and breath in the deep fragrance. The world is a beautiful place, and we need you in it.

Conclusion

Congratulations once again on taking this empowering step towards becoming a smokefree individual! Remember, while quitting smoking may temporarily increase anxiety, the long-term benefits of being an ex-smoker will lead to reduced stress and a healthier life. By following the DARE action steps outlined in this article, you have the tools to overcome anxiety and stress during your quit journey.

Defuse any negative thoughts that try to pull you back into smoking, replacing them with positive affirmations that reinforce your commitment to a smoke-free life. Embrace the journey, join support groups, and discover the hidden opportunities beneath your worries.

Allow yourself to experience and acknowledge your Anxiety without pulling away from it. Accept and thank your body for these feelings, but remind yourself that you are safe now. Breathe deeply, relax, and let the Anxiety fade away.

Run towards your Anxiety with courage and curiosity. Challenge it to reveal itself, knowing that you are defusing its power over you by doing so. Take back control and embrace the feeling as Proof of Life and growth.

Engage yourself in activities that fully captivate your attention and bring you joy. Whether it’s pursuing a hobby, diving into a project, connecting with loved ones, or immersing yourself in the world’s beauty, find ways to stay engaged and present.

Remember, you are not alone on this journey. Seek support from friends, family, and support groups who can provide encouragement and understanding. The road ahead may have challenges, but you have the strength to overcome them.

By quitting smoking, you reclaim control of your life, improve your health, and create a brighter future. Embrace the opportunities that come with being an ex-smoker, and cherish the moments of growth and self-discovery along the way. You are capable, resilient, and deserve a smoke-free, fulfilling life. Keep going, and enjoy the freedom that awaits you!