Smoking Cessation Tips -- know your why! |

🧭 Step 1: Understand What’s Happening in the Brain

Nicotine increases dopamine (the “reward” chemical) and acetylcholine (linked to focus and calm). Over time, your brain reduces its natural production, so you need nicotine just to feel “normal.” Quitting reverses this imbalance, but the brain needs support while it recalibrates.

Medication options

Medication Options Disclaimer

Creative Fox Counseling Center is not a medical practice, and our clinicians do not prescribe or recommend medication. Any discussion of medication—such as options like Wellbutrin or Chantix—is provided solely for educational or informational purposes and should not be interpreted as medical advice.

We encourage you to discuss all medication decisions with your primary care physician and/or psychiatrist, who can evaluate your individual needs and medical history.

If helpful, we are happy to provide a summary of your counseling progress or relevant case notes to support coordination of care with your medical provider.

Our goal is to support your overall wellness—sometimes that includes exploring what extra scaffolding might help you be your best self, in collaboration with your full care team.

Chantix (Varenicline):
Acts on the same brain receptors as nicotine, easing withdrawal and reducing the pleasure from cigarettes. Helps retrain the brain’s reward system.
Wellbutrin (Bupropion):
Works on dopamine and norepinephrine pathways to stabilize mood, reduce cravings, and help with emotional regulation. Especially helpful for people with ADHD, depression, or trauma-related triggers.

Both can be prescribed by a primary care doctor or psychiatrist. They often work best when combined with behavioral supports.

🌊 Step 2: Learn Urge Surfing

A mindfulness-based craving technique developed in DBT and addiction recovery.

How to do it:

When a craving hits, pause and notice it—like a wave rising.
Say to yourself: “This is a wave. I don’t have to act on it.”
Focus on your breath or a body anchor (hand on chest, feet on ground).
Imagine the wave cresting and falling on its own.
Most cravings peak within 3–5 minutes, then fade naturally.
Repeat. Over time, you build distress tolerance and retrain the brain to ride urges without reacting.

🍎 Step 3: Support the Body and Brain

Food and supplements that help:

Protein (fish, eggs, nuts): stabilizes dopamine.
Complex carbs (oats, sweet potatoes): boost serotonin and curb irritability.
Vitamin C: speeds nicotine detox. (Citrus, berries, bell peppers.)
B vitamins & magnesium: calm the nervous system.
Green tea: contains L-theanine, which supports focus and reduces anxiety.
Chewable replacements: carrot sticks, cinnamon sticks, or toothpicks keep hands and mouth busy.

Avoid early on:
Coffee or alcohol (trigger dopamine circuits), high sugar (can worsen withdrawal mood dips), and excess screen time (dopamine hijack).

💡 Step 4: Replace the Behavior, Not Just the Nicotine

Nicotine isn’t only chemical—it’s ritual.

Try swapping where, when, or how you respond to stress:

Replace your “smoke break” with a breath break or short walk.
Keep fidget items (stones, rings, pens) nearby for hand comfort.
Use aroma therapy: black pepper, citrus, or lavender essential oils can reduce cravings.
Schedule mini dopamine hits:
- Listen to a song you love
- Do 10 jumping jacks
- Watch the sky change color
- Text someone kind

🧘‍♀️ Step 5: Emotional and Social Support

Nicotine often masks deeper emotional pain or trauma. Healing that layer makes quitting last.

Helpful approaches:

IFS / Parts Work: Identify the “smoker part” — what does it protect you from? Thank it before releasing.
Narrative Therapy: Rewrite the story from “I’m giving something up” to “I’m reclaiming freedom.”
Support Lines & Apps:
- Texas Quitline: 1-877-YES-QUIT (free coaching, nicotine patches)
- Smokefree.gov or quitSTART app
- Mindfulness apps: Insight Timer, Headspace, or Recovery Path

🕯️ Gentle Journal Prompts

What emotion do I most associate with smoking?
What does the “smoker part” of me need to feel safe letting go?
When do I feel most free in my body? How can I invite more of that feeling daily?

Smoking Cessation Tips — know your why!