Category: Quitting Tobacco

It may be difficult to change one’s habit, adopt a new habit; more often than not the greatest challenge is to change the mindset.  Your mind is a powerful thing, what you tell yourself and the things you believe about yourself can either prevent change from happening or allow new skills to blossom.

Talking about mind, Dr Caroll Dweck described mind as – “Fixed Mindset” and a “Growth Mindset”. In a fixed mindset a person believes that his ability in a particular area is fixed, while using the growth mindset, one believes that he can improve, learn and build upon their current abilities. This is true with tobacco. This mindset is important. For some who have tried earlier but failed, it is on them now what.

I see two types of people – one with the fixed mindset who believe that they cannot quit, and if they do it will harm them. The one with the growth mindset would learn from the past, improve and with the help of specialist make a plan and would be able to quit.

The greatest challenge is the mindset. As a tobacco cessation specialist one should learn to change the mindset of the person from fixed to growth. The fixed mindset is dangerous it prevents your important skill development and growth, which could sabotage your health and happiness in the future. Know the early signs of changes now.

Recently I met two patients with similar situation. One a doctor and other a business man. Middle-aged into smoking since college days. Had angiography and stenting done, one 6 years back and the other 8 years back. They were advised to quit smoking obviously. However, they continued to smoke but had 3-4 failed attempts. I counselled them. The business man was progressive and could understand with a growth mindset. He took the plan we made for him. He would track the challenges, was on constant touch with me over phone and whatsapp; noting and taking suggestions. He is already in the winning pathway and last time I met him, he said that sir now smoking is the thing of the past.

The doctor was of fixed mindset – “I can quit when I want to”, but he had a strong feeling that he will be harmed if he quits, although he sat through my counselling but was non responsive. He has not answered any of my phone call or to messages. Learning and excepting new skill is a process and everyone would respond differently.

When one focusses on the new skills and habits the process, success will come and there will be progress. But if one focuses only on the result without going through the process there is likely to be despair, anger and guilt.

Let us take one step at a time. Learn from our past and progress in our path to success. Yes we can quit smoking or chewing tobacco.

Note the early signs of tobacco use. If you have any, it is time to quit now, better not to repent later. Note your cravings and triggers. Talk to your tobacco cessation expert, draw a plan focus on the process and sure you would be a WINNER!

If you have quit successfully, INSPIRE OTHERS, SHARE YOUR STORY.

Environment plays a major role in your quit tobacco journey.  Yes, your will power is required but along with that, a conducive environment is also necessary.

In a study at Massachusetts General Hospital in Boston, it was discovered that the management could instantly increase the amount of water people drank and decrease the amount of soda they drank, simply by rearranging the way drinks were displayed in the cafeteria. The soda and unhealthy foods were replaced at eye level and at easy reach with water bottles. This prompted the staff to consume water more than soda, and they were not even counselled for the same. Just replacing and changing the environment in the cafeteria made the difference.

 Mr Kunal, Deputy director with GOI, was a chronic tobacco chewer. His day would start with tobacco and end with tobacco, chewing almost 15-20 times a day. His tobacco packet was available everywhere – by the bedside, in the washroom, car, office table drawer. More than that, to please their boss his subordinates would also be ready with tobacco for him. Around 4 years back, his wife and daughter, removed all the packets of tobacco. They got such a chiding that they have not dared to do it again ever. I saw him around 6 months back when he noticed some lesion in his mouth. On examination, he had restricted mouth opening and also dense leukoplakia which had to be removed surgically. Quitting tobacco was a challenge. He was put on medication for quitting tobacco and also for comorbid conditions. But more importantly the following steps helped him the most:

Replaced the places he kept tobacco with water bottles. At the bedside now stands a terracotta water bottle which is always full. When he gets up in the morning, he starts his day with water and deep breathing exercise. In the car he has placed fennel (saunf), chewing gums, mixed nuts and water. Similarly the office drawer is now replaced with healthy drinks and biscuits, peanuts etc.

Further, he has put I CAN WIN stickers at all places and a notice in his office “ANYONE OFFERING TOBACCO IS LIKELY TO BE SUSPENDED”

These measures helped him strongly in his resolution and was the part of the planning given to him.

ENVIRONMENT plays a very important role in your journey of quit process. Store yourself with healthy drinks and low calorie diets. 

Mr Kunal is tobacco free and is in maintenance phase. Feels strong and energetic. The staff now looks at him as a hero. His only wish – if only he would have noticed the EARLY Changes of tobacco, he could have been saved from surgery and trismus.

Now, he is working with ICanCaRe to make his entire office tobacco free.