I need healthy ways to improve mood and concentration.
September 10, 2014 9:35 AM Subscribe
Lately I notice that I've been slipping into some unhealthy vices....
I have a friend who is visiting from out of town, and I never tried whiskey or cigarettes until she arrived. I told myself that I'd never start smoking, but after trying it for the second time, I can see how it can be addictive. Even before my friend came I was a pretty regular wine drinker. I'm trying to keep from becoming alcohol and nicotine dependent, and also break the habit of food addiction I have...I know that exercise and meditation are good for you. I'm trying to become consistent with both, but it's proving very difficult. Any other ideas?
I have a friend who is visiting from out of town, and I never tried whiskey or cigarettes until she arrived. I told myself that I'd never start smoking, but after trying it for the second time, I can see how it can be addictive. Even before my friend came I was a pretty regular wine drinker. I'm trying to keep from becoming alcohol and nicotine dependent, and also break the habit of food addiction I have...I know that exercise and meditation are good for you. I'm trying to become consistent with both, but it's proving very difficult. Any other ideas?
I don't have time to research it right now, but there are some very good behavior modification apps out there if you have a smart phone. Search for the word "habit" in your smart phone store. Many good ones are free or very cheap.
posted by harrietthespy at 10:09 AM on September 10, 2014
posted by harrietthespy at 10:09 AM on September 10, 2014
Exercise (especially aerobic exercise) might also help motivate you away from smoking. The more easily you can breathe, the further and faster and more steadily you can go.
Do you have access to hiking trails or mixed-use paths in a nice park? Brisk walks--at which you can still talk, but which aren't a saunter--are a great way to get into a rhythm and out of a blue mood. Bonus points for walking with people whose company you enjoy.
Food is comforting and entertaining, as well as nourishing. It's also a way for you to make time for yourself (as is smoking and drinking). Maybe, when you find yourself craving something, take a moment to ask yourself what it is you actually need. You may need food (you may be hungry), or you may need comfort or entertainment. If you need food, eat. If you need comfort, you could try substituting something else--something with a bit of ritual to it like making a cup of tea. If you need entertainment, try a casual game or casual-learning app (you can get mini-lessons in everything from yoga to computer programming).
Good luck to you, and kudos for being self-aware and proactive about this!
posted by Flipping_Hades_Terwilliger at 10:25 AM on September 10, 2014 [1 favorite]
Do you have access to hiking trails or mixed-use paths in a nice park? Brisk walks--at which you can still talk, but which aren't a saunter--are a great way to get into a rhythm and out of a blue mood. Bonus points for walking with people whose company you enjoy.
Food is comforting and entertaining, as well as nourishing. It's also a way for you to make time for yourself (as is smoking and drinking). Maybe, when you find yourself craving something, take a moment to ask yourself what it is you actually need. You may need food (you may be hungry), or you may need comfort or entertainment. If you need food, eat. If you need comfort, you could try substituting something else--something with a bit of ritual to it like making a cup of tea. If you need entertainment, try a casual game or casual-learning app (you can get mini-lessons in everything from yoga to computer programming).
Good luck to you, and kudos for being self-aware and proactive about this!
posted by Flipping_Hades_Terwilliger at 10:25 AM on September 10, 2014 [1 favorite]
I love this story that's told by Nobel prize-winning physicist Richard Feynman:
One day, about 3:30 in the afternoon, I was walking along the sidewalk opposite the beach at Copacabana past a bar. I suddenly got this treMENDdous, strong feeling: ‘That’s just what I want; that’ll fit just right. I’d just love to have a drink right now!’posted by alex1965 at 10:28 AM on September 10, 2014 [3 favorites]
I started to walk into the bar, and I suddenly thought to myself, ‘Wait a minute! It’s the middle of the afternoon. There’s nobody here. There’s no social reason to drink. Why do you have a such a terribly strong feeling that you have to have a drink?’ — and I got scared.
I never drank ever again, since then. I suppose I really wasn’t in any danger, because I found it very easy to stop. But that strong feeling that I didn’t understand frightened me. You see, I get such fun out of thinking that I don’t want to destroy this most pleasant machine that makes life such a big kick….”
Yes to alex1965 - when you notice yourself wanting [whatever], ask yourself what else is going on inside you. Are you feeling sad, lonely, missing something, anxious.... feelings drive our actions, whether these feelings are conscious or not. So follow the train of thought back to the feeling. Then deal with the true issue at hand.
If you have an addictive personality, be as mindful as possible about the associations you're creating, and give yourself a very short leash as to which actions under which circumstances are acceptable to you. I can have 1 drink on Saturday with friends, I do not drink during the week or when I am upset.
Maybe attend an AA or read some literature to understand more of the mechanisms behind addiction, so you can see it in yourself if it arises.
posted by St. Peepsburg at 11:17 AM on September 10, 2014 [3 favorites]
If you have an addictive personality, be as mindful as possible about the associations you're creating, and give yourself a very short leash as to which actions under which circumstances are acceptable to you. I can have 1 drink on Saturday with friends, I do not drink during the week or when I am upset.
Maybe attend an AA or read some literature to understand more of the mechanisms behind addiction, so you can see it in yourself if it arises.
posted by St. Peepsburg at 11:17 AM on September 10, 2014 [3 favorites]
Why did you try smoking after saying you never would? Why did you then try it a second time? The answers to those questions might help you figure out what you need to change in your life to avoid becoming addicted. Similarly, think about what conditions cause you to drink (or binge, or whatever), and whether any of these reasons are problematic and/or happening too often for your wellbeing.
Cigarettes are famous for being immediately addictive. You've tried them twice and already see that - it will get worse and worse the more you use. Stopping now is a million times easier than stopping after it becomes a habit as well as an addiction (and the addiction will get stronger the more you use). Almost every smoker I've met has said they wish they never smoked their first cigarette, or that they'd quit before they formed a habit, which happens very quickly for many people.
posted by randomnity at 11:40 AM on September 10, 2014 [1 favorite]
Cigarettes are famous for being immediately addictive. You've tried them twice and already see that - it will get worse and worse the more you use. Stopping now is a million times easier than stopping after it becomes a habit as well as an addiction (and the addiction will get stronger the more you use). Almost every smoker I've met has said they wish they never smoked their first cigarette, or that they'd quit before they formed a habit, which happens very quickly for many people.
posted by randomnity at 11:40 AM on September 10, 2014 [1 favorite]
Caffeine increases the rate at which the body processes nicotine. So people smoke more when consuming things like coffee and chocolates. So try to avoid caffeine while you are being exposed to this risk of smoking.
Cigarettes help some people deal with depression. There is an anti-depressant that has a track record of spontaneously causing a fairly high percentage of people to stop smoking. So consider the possibility that you have the brain chemistry for depression and that may be why cigarettes are a temptation. (There are some non-drug things you can do about that, if you are interested, like eat an anti-inflammatory diet, include more Omega 3 oils, etc)
Walk more. It is the easiest exercise to incorporate into your life and it helps your body process lymph (which contains toxins/garbage/whatever you want to call it). It dramatically increases the rate at which lymph gets processed and helps your lungs work more efficiently and it can be increased by just parking a little further out, taking one flight of stairs before getting on the elevator, etc. You can take just a few more steps, whenever you have the time and energy, throughout the day and gradually ramp up your stamina. You just need to find some means to track your progress so you don't discount how much of a difference this makes.
posted by Michele in California at 1:56 PM on September 10, 2014
Cigarettes help some people deal with depression. There is an anti-depressant that has a track record of spontaneously causing a fairly high percentage of people to stop smoking. So consider the possibility that you have the brain chemistry for depression and that may be why cigarettes are a temptation. (There are some non-drug things you can do about that, if you are interested, like eat an anti-inflammatory diet, include more Omega 3 oils, etc)
Walk more. It is the easiest exercise to incorporate into your life and it helps your body process lymph (which contains toxins/garbage/whatever you want to call it). It dramatically increases the rate at which lymph gets processed and helps your lungs work more efficiently and it can be increased by just parking a little further out, taking one flight of stairs before getting on the elevator, etc. You can take just a few more steps, whenever you have the time and energy, throughout the day and gradually ramp up your stamina. You just need to find some means to track your progress so you don't discount how much of a difference this makes.
posted by Michele in California at 1:56 PM on September 10, 2014
Take breaks like a smoker.
Let's use JenthePro's example of smoking 15 (which isn't even a pack) a day. Suppose she's awake for 18 hours a day. Each cigarette takes 5 mins or so to smoke. That's a lot of little breaks through your day to clear your head. More than most non-smokers grant themselves. Thats almost a little break every hour, or a longer break every few hours if they are smoked one after another. That's time when you remove yourself to a place designated for breaks, smoke and clear your head.
So if you feel like you want a cigarette what you really want is a break or a temporary removal from your situation to clear your head. So take one. Whether you can get up and walk outside for a few minutes or you are in your authoritarian work place and need to take a "long dump" in the bathroom, just take a break.
posted by WeekendJen at 12:56 PM on September 11, 2014
Let's use JenthePro's example of smoking 15 (which isn't even a pack) a day. Suppose she's awake for 18 hours a day. Each cigarette takes 5 mins or so to smoke. That's a lot of little breaks through your day to clear your head. More than most non-smokers grant themselves. Thats almost a little break every hour, or a longer break every few hours if they are smoked one after another. That's time when you remove yourself to a place designated for breaks, smoke and clear your head.
So if you feel like you want a cigarette what you really want is a break or a temporary removal from your situation to clear your head. So take one. Whether you can get up and walk outside for a few minutes or you are in your authoritarian work place and need to take a "long dump" in the bathroom, just take a break.
posted by WeekendJen at 12:56 PM on September 11, 2014
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I told myself I'd NEVER smoke either, couldn't think of anything worse. Then I went through a bad breakup and started smoking socially.
I thought it was just a "social habit" until I found myself in the Australian Outback with no cigarettes and I was literally climbing the walls.
I smoked from the age of 23 to 29 and was a 15 a day smoker by the end of it.
If I could have turned back the clock and never started smoking, I absolutely would have done it!
Anyway, you're reaching out at exactly the right point. I would recommend buying and reading Allen Carr's "Easy way to stop smoking". It's about $15 and well worth every dollar. Hopefully it will help you just stop smoking before you really even begin.
posted by JenThePro at 9:42 AM on September 10, 2014