According to a report by ASH, a public charity dedicated to reducing the harm caused by tobacco, nearly one in eight people in the UK smoke. That’s about 11.9% of the population. While smoking habits have been on a steady decline since 1974, smokers are at risk of three life-threatening diseases, namely lung cancer, chronic obstructive pulmonary disease (COPD), and coronary heart disease (CHD).
The November 2024 report further states more than half of smokers plan to quit. But how realistic is it to be able to quit smoking for good? Many non-smokers believe that quitting smoking is easy, not taking into account the various challenges.
In reality, quitting smoking for good is an ongoing challenge that many people struggle with. Even using nicotine replacements, such as patches, gum, and nasal sprays, has low success rates. This is where cognitive behavioural therapy (CBT) comes in.
Cognitive behavioural therapy for quitting smoking gives you an option for a smoother transition to a smoke-free life. This approach supports your efforts in quitting smoking.
As a registered counsellor and psychotherapist, I have experience working with various therapies, including CBT. Offering cognitive behavioural therapy for smoking cessation, I can help you finally get rid of your smoking habit. During our sessions, I’ll guide you in successfully moving closer to your aim of leading a smoke-free life.
In this blog, I explain cognitive behavioural therapy, its uses, how it helps to quit smoking, and how you can benefit from my sessions.
Understanding CBT for Quitting Smoking
CBT deals with your current problems as opposed to other talking therapies that focus on your past issues. Gain insights and a complete understanding of this type of therapy here.
CBT has shown promise in smoking cessation as a standalone or supplemental therapy and acts as a support system. By changing smoking-related behaviours, this therapy can be a game-changer for smokers motivated to quit for good.
As your CBT therapist, I can guide you through cognitive behavioural therapy to quit smoking. With my help, you can drive away the negative thoughts that get you stuck in a negative cycle and minimise cravings.
Cognitive Behavioural Therapy to Quit Smoking — How Does it Work?
Quitting smoking or vaping is a challenging journey leading to various physical and psychological changes. It’s mentally and physically demanding, especially when you’re trying to quit without adequate support. Cravings can sneak back in, and it’s easy to feel defeated and demotivated.
Cognitive Behavioural Therapy for smoking takes a solution-minded approach to treatment. It teaches people new coping mechanisms and better ways to solve their problems.
How can this approach help change your smoking behaviour?
Most people are unaware of the connection between their thoughts/emotions and behaviour. Cognitive behavioural therapy uses and explores this connection, the feelings, thoughts, behaviours, and bodily reactions associated with your smoking addiction. With CBT, you learn to form newer solutions, moving away from the habitual response to the urge to smoke and the frustration that results from refraining from smoking.
CBT allows you to break the unsuitable responses you have constructed for yourself that have resulted in your nicotine dependence. Once you’ve stopped smoking, CBT trains your brain to reframe new and constructive ways of reacting to the challenging physical and mental symptoms of withdrawal.
What Can You Expect in My Sessions?
As a trained practitioner, I’ll work with you to tackle the multifaceted nature of smoking addiction.
Understanding Smoking Triggers and Behaviours
In the initial stages of using cognitive behavioural therapy for smoking cessation, I work with you to assess your smoking behavioural patterns. I’ll learn how often you smoke, the situations and emotions related to smoking triggers like stress or social situations, and any previous attempts to quit.
Set Realistic Goals
I work with you to set specific milestones to achieve on your journey to quit smoking for good. For example, setting a quit date and reducing the number of cigarettes smoked per day breaks down the overwhelming process into manageable steps and motivates you to stay on track.
Challenge Negative Thoughts and Beliefs
Negative thoughts and beliefs often side-track you from successfully quitting smoking. In my CBT focused sessions, you and I work together to identify and restructure these negative thoughts into positive and empowering ones. I guide you in reframing your perceptions about your tobacco addiction and strengthen your resolve to quit.
Develop Coping Strategies
I work with you to manage your cravings, withdrawal symptoms, and high-risk situations that arise from withdrawal. You learn adaptive strategies, including relaxation techniques and distraction techniques, and develop alternative, healthier habits instead of smoking and avoiding relapses.
Learn Behavioural Techniques
We work on finding healthier alternatives to fill the void filled by smoking. Using behavioural techniques such as stimulus control and self-monitoring helps make better behavioural choices. I won’t tell you what to do but will work with you to find specific solutions to your current problems.
Restructuring your emotions, thoughts and behaviours associated with smoking and nicotine addiction can also prevent relapse and keep you on track from your smoking abstinence.
Contact Me for Cognitive Behavioural Therapy to Quit Smoking for Good
Are you ready to quit smoking for good?
Let my therapy sessions be your guide and support on this challenging journey. The road ahead won’t be easy, but with my help, you’ll be one step closer to kicking the habit.
I’m a registered counsellor and psychotherapist with the British Association of Counselling and Psychotherapy (BACP). In addition to my practice in Cardiff, I also provide online sessions. I’m also an LGBTQIA+ ally who works with adults and couples.
I welcome you to contact me via phone, email, text, or by filling out a form for in-person or online sessions. Let’s talk and work towards your ultimate goal — achieving a healthy and happy smoke-free life.
