Charlie Kondek started smoking at about 17 or 18, "trying to be James
Dean," he says. Shortly after graduating from college, he knew he wanted to
quit. Now 37, he's a married father of two and a media relations executive in
Ypsilanti, Mich. Here's how he quit smoking with stress- reduction techniques,
and how you can, too.
Smoking was one of the dumbest things I ever did. I started in high
school and five years later I was trying to quit, going, 'Boy, that was dumb.'
It wasn't any one thing -- just too many days of waking up with that yucky
taste in my mouth, going out into the bitter cold to have a cigarette break, or
trying to go up a flight of stairs and do something mildly athletic and having
that horrible wheeze. It wore me down.
Before talking about nicotine withdrawal, you must want to stop smoking. Such people are most likely to remain tobacco free.
To help you quit, a combination of drugs and behavior-modification programs can be effective. Your doctor can offer both nicotine and non-nicotine medications. Zyban, also known as the antidepressant Wellbutrin (buproprion), may be effective. It seems to reduce the craving for nicotine and may even curb your appetite.
Another prescription medication, Chantix (varenicline),...
I tried to quit three or four times before it finally stuck. I had wanted
to take up martial arts for a long time, but it's a pretty big commitment. But
then I realized that what the experts tell you is true: you can't just
accommodate the physical craving, you have to accommodate the psychological
behavior. So I said, I'm not the guy who smokes anymore. I'm the guy who goes
to kickboxing practice and worries about his health.
I started going to mixed martial arts two days a week. It was very
physical, and it also involved the whole holistic Eastern philosophy of health.
We did breathing and meditation at the beginning and the end of practice, and
it really helped me to focus. Doing all that punching and kicking also worked
out a lot of the nervous energy that I had after quitting.
Why Stress-Reduction Techniques May Help You Stop Smoking
So far, there is not much research on the effectiveness of techniques based
on mindfulness, focus, and stress reduction -- such as martial arts, yoga, and
meditation -- in quitting smoking, although some studies are now being done.
But it makes sense that these approaches might help, says Michael Thun, MD,
vice president for epidemiology and surveillance research at the American
Part of the difficulty when you quit smoking is simply that you don't feel
very good at first. "You can't think well, your thoughts are fuzzy, you're
grumpy and out of sorts," says Thune. "You're just not feeling well. So
anything that provides pleasure and is calming and focusing, that helps you
pull your thoughts together, is going to be a plus."
Also, deep breathing and relaxation techniques are commonly used to help new
smokers quit. If you're used to inhaling deeply on a cigarette, you may forget
to continue that deep breathing and increase your tension levels. Since deep
and controlled breathing are key components of things like yoga, meditation and
martial arts, they can help with relaxation and relieving the stress that comes