We tend to be a an R&D society. What’s R&D? In business, R&D is Research and Development. What we’re referring to when we talk about R&D is Redirection and Distraction. Throw avoidance in R&D too.
R&D is a strategy that involves avoiding or removing oneself from a situation or stimulus that is perceived as unpleasant or distressing. We do it when we’e bored. We do it when we don’t want to do something. And we do it when we have uncomfortable thoughts. We do it all the time. Shoot. We even have one minute apps to help us with this. We have scrolling and binge watching. We have sleeping. We have shopping. We have eating and porn and gambling and drugs including drinking and smoking. Smoking is a wonderful way to avoid dealing with our uncomfortable feelings, isn’t it? It’s the Dr. Seuss of drugs and R&D — we do it when we’re happy, sad, mad, or glad and every emotion and feeling in between.
Ironically, or maybe not, we use the same R&D to avoid cravings that we did to avoid everything when we used nicotine as a form of escape or distraction from our challenging situation, emotions, and feelings.
When we bring this irony to our clients attention, they ask us which is better to use when quitting — redirection and distraction or mindfulness? Our answer: It depends. It depends on the client and on the situation.
Distraction and mindfulness can both be useful techniques when quitting smoking, but they serve different purposes and may be more effective in different situations.
For the short-term, R&D can be helpful. For example, you’re at work super angry. Is it best to yell at everyone, or is it best to suppress at the moment until you can deal with it later. Probably wait, BUT then deal with it. Don’t suppress and then never deal with it. If you’re at work and about to cry, depending on whether it’s a “safe” place to do so, you may want to hold it together until you can get to that safe place to break down and give yourself the self empathy you need.
Here’s another example. Perhaps you’re feeling overwhelmed by a project at work, you may choose to avoid it by procrastinating or delegating the task to someone else. While avoidance may provide short-term relief, it can also lead to long-term negative consequences, such as increased stress or missed opportunities for personal growth.
In the long-run though, we’re fans of mindfulness, of dealing with what’s going on. Depending on who you are and what’s happened to you in life, this may be easier or harder. But, it’s important that you address your issues because those are the issues that will keep you a nonsmoker for life or not. You’ve been using nicotine to avoid uncomfortable situations, emotions, and feelings for many many years, and when you stop smoking, all of that’s going to bubble up. Distraction works for sprints, but not marathons.
Distraction techniques involve redirecting your attention away from smoking or cravings. This can be helpful in the early stages of quitting when cravings are intense and frequent. Examples of distraction techniques include:
- Engaging in a physical activity or exercise
- Listening to music or a podcast
- Reading a book or watching a movie
- Doing a puzzle or playing a game
- Socializing with friends or family
Distraction techniques can be effective in reducing the intensity of cravings and helping you get through difficult moments. However, they won’t address the underlying thoughts and emotions that are driving your smoking behavior.
Mindfulness, on the other hand, involves paying attention to your thoughts, feelings, and bodily sensations without judgment. It can help you become more aware of your smoking triggers and develop healthier coping strategies. Examples of mindfulness techniques include:
- Deep breathing exercises
- Meditation or yoga
- Body scans or progressive muscle relaxation
- Mindful walking or other activities
Mindfulness can help you cultivate a greater sense of self-awareness and self-compassion, which can be important factors in successfully quitting smoking in the long-term.
Overall, both distraction and mindfulness can be useful techniques when quitting smoking. Depending on your individual needs and preferences and the specific situation, you may find that one technique works better for you than the other, or that a combination of both is most effective.