Researcher Kristell Penfornis on why it is so difficult to quit smoking. (Photo: Gerry van Bakel)
January is traditionally all about good intentions. Eat healthier, exercise more and quit smoking. Many people see saying goodbye to cigarettes in particular as an important step towards a healthier life. But putting words into words is easier for some than others.
While some people manage to quit for good, others fall back into old habits. Why is quitting smoking feasible for some and so persistently difficult for others? In any case, the choice was clear for Kristell Penfornis. “I lit a cigarette once as a teenager,” she says. “It wasn’t a success. I didn’t like it.”
Penfornis didn’t do it so much to start smoking, but to understand why people liked it so much. Now she is investigating why quitting smoking is so difficult.
Addictive
Quitting smoking is difficult for several reasons. “First of all, nicotine is highly addictive,” says Penfornis. “The tobacco industry deliberately makes cigarettes and other tobacco products as addictive as possible so that people continue to consume.” In addition, the social environment plays a major role. “If you grow up in an environment where smoking occurs, smoking is part of family life and part of who you are. That increases the chance that you will start smoking and continue to do so.”
Her research also shows that smoking can fit with someone’s personality and identity. “If someone smokes for a long time, the behavior becomes intertwined with daily life and with self-image.” And that is why her research also focuses on identity: how do you see yourself.
“Do you see yourself as a smoker or as a non-smoker? That difference is important. If you see yourself as a smoker, you are more likely to continue smoking and quitting becomes much more difficult. If you see yourself as a non-smoker, then you are less likely to start. And if you do smoke once, you are more likely to stop because it does not suit you.” According to Penfornis, this self-image not only influences behavior, but also the motivation to change. Quitting smoking not only requires willpower, but also a shift in how someone defines themselves.
Visualization
A striking part of the research is the use of visualization. “We knew from the literature that visualization works well in sports,” says Penfornis. “For example, many athletes visualize the finish line or the entire race they have to complete.” That principle has been applied to quitting smoking. Participants were asked to imagine what their life would be like if they quit smoking, but also what would happen if they continued to smoke. “By mentally going through that process once, it becomes more concrete. If you have already ‘practiced’ stopping in your head, the step becomes smaller in practice.”
Advice
Penfornis emphasizes that relapse can be part of the process. “Don’t give up. Many people need several tries before they really succeed. Don’t immediately see a relapse as a failure.” She also recommends seeking help. “This can be professional help through your GP or a quit smoking program, but also support from someone close to you, such as a friend, colleague or buddy who is also quitting.”
Finally, she points out the use of visualization exercises. “We have created a video that is freely accessible and which guides you step by step through the exercise.”
More information can be found via Leiden University:
Knowledge maker presenters Olivia Holtey and Isis Vreelink in conversation with Kristell Penfornis.
Kennismakers is a program about science, research, education and innovation. Every Tuesday evening at Sleutelstad, for curious people.
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