Cognitive Quit Smoking

First, a couple of characteristics of driving:
1- Driving requires that we sit in one place (drivers seat) , in one
position (hand(s) on the wheel, generally with at least one foot on a
pedal), eyes mainly on the road ahead.
2- Driving requires most of our attention. Many think they drive
automatically. The reality is that regardless of whatever else a person
might be thinking, we must start and stop the car appropriately, control
speed, stay within lanes/lines, be aware of other vehicles (at least those
immediately in front of us). This requires constant attention on some level.
3- Depending on traffic and road conditions, some degree of stress might be
expected.
Given both the conditions that are inherent in the driving situation and
our historic beliefs re: dealing with those conditions, it’s not surprising
that smoking was such a part of driving. A cigarette would have relieved
the anxiety, cleared up the foggy head, and provided a nicotine rush

(increased heart and breathing rates perceived as an energy boost). Given
these ‘benefits’, why would we ever bother to consider some other response?
We wouldn’t, we didn’t, we were smokers.
and some smoker’s constants:
1- Depending on the individual, within some period of time after a cig is
put out, withdrawal symptoms will set in. The two primary symptoms are
increasing foggy headedness/loss of concentration and anxiety.
2- A smoker will punctuate his/her day with a cigarette, i.e. before
starting a job, at break points within a job, after a job is done.
3- Certain times and locations become associated with smoking simply
because that’s what we ‘always’ did in those locations and at those times.
a smokers driving ABC:
A ctivating Event - driving
B elief(s)-
- I may be nicotine deficient depending on how much time was spent w/o a
cigarette.
- I been required to concentrate while slowly becoming less able to
concentrate.
- I’ve been ‘confined/restricted’ for a period of time.
- A cig has always provided instant ‘relief’ in the past
- If I smoke I’ll feel better.
C onsequent Response- I want to smoke, I want the relief a cig will give me.
a refuted driving ABC:
A ctivating Event - driving
B elief(s)-
- Whatever I’m feeling, it’s not a nicotine deficiency. I no longer have a
fluctuating nic level.
- I’ve been required to concentrate while slowly becoming less able to. I’m
bored, running out of energy/stamina, and I’m stressed. Alternate ways to
deal with this might be turn up the radio, sing loud, take a different
route, stop and get out for a short break, some deep breathing, some
stretching, or an energy boost like fruit juice.
- I’ve been ‘confined/restricted’ for a period of time. Again, stop, get
out, and move to loosen up and unkink.
- A cig has always provided instant ‘relief’ in the past. I’m not a smoker
so that ‘past’ relief isn’t appropriate any more.
- If I smoke I’ll feel better. True, but only for a moment which will be
immediately followed by many moments of terrible guilt at having failed,
loss of self respect, and all the other crap that comes with a slip. There
are other ways to deal with driving and how it feels at this moment.
C onsequent Response- awareness of my involvement in the decision as to how
to respond to the driving situation, some deep breathing, stretching, maybe
a power snack.
The key is to do the ABC before you’re even in the car. Prepare it ahead
of time. Use this template and remove what doesn’t fit for you, plug in
what does fit. Personalize it.
Steve
www.cognitivequitting.com

This entry was posted on Friday, January 24th, 2003 at 6:19 am and is filed under . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.