The challenge to quit smoking is one of the greatest challenges a smoker may face in his or her lifetime.  Smokers would likely tell you that it's easier to train for a triathalon than to give up the habit.  What makes quitting smoking so awful?  In twelve step groups (which focus on addiction), there is a frequently shared saying: "Addiction is a cunning and baffling disease."  If you haven't experienced addiction, you may not fully digest what this means.  If you're reading this article, you probably get it pretty easily.
 
What makes addiction to cigarettes "cunning" and "baffling?"  The addiction functions like a demonic whisper in the back of the smoker's mind, constantly directing the smoker to the next cigarette - it's like the most evil form of temptation.  To illustrate how the addiction works, you may have quit smoking months ago but still hear that whisper.  That cunning voice whispers thoughts into the smoker's ear, such as: You can quit, but weren't you happier smoking?  Didn't you simply like it - and what's wrong with that?  Not every smoker actually gets lung cancer, so how can it be so bad?
 
Cigarette smoking is a powerful addiction that requires constant, vigilant management to quit - and stay quit.  As they say in twelve step groups, you often have to take it "day by day."
 
In order to face the quit-smoking-challenge, conceptualize it as a two-part challenge.  The first part involves getting through the nicotine withdrawal, which can include a variety of symptoms - irritability, insomnia, chest tightness, and anxiety.  This phase is temporary but can be very uncomfortable.  As you trudge through this phase, educate yourself about the symptoms and remind yourself that "this too shall pass."  If you really need extra help through this phase, consult your doctor and ask whether nicotine gum or the patch is indicated for you.
 
The second part of the quit-smoking-challenge relates to replacing the old, self-destructive behavior (smoking) with new behaviors.  When you quit smoking, you have taken away a major coping tool that you likely used for many years.  You can't simply leave that hole - you need to fill it up with something better.  For this reason, experts recommend that exercise is a useful tool to get rid of pent-up energy.  This doesn't mean that you need to spend 30 minutes in the gym each day.  Learn to incorporate brief physical routines into your day when the urge to smoke overwhelms you.  Don't have a cigarette but hit the deck and do 15 push-ups; don't fantasize about buying a pack but take 20 deep breaths and ask yourself if it might be time to try a yoga or meditation class.
 
Replacing the old, tempting behavior with new healthy ones isn't easy but you can ultimately find the behaviors that work best for you by trial and error.  If you are an outdoors person, you need to incorporate an extra bike ride into your week.  If you are a homebody who loves quiet, you need to take regular baths with aromatic oils or candles.  Think: Soothe the senses.  Again, think: Trial and error.  Keep trying new healthy behaviors until you find a daily regimen that keeps that old addiction - that cunning and baffling whisper - far, far away from you.