Making the decision to quit smoking is only half the battle. Knowing where to begin on your path to quitting smoking can help you take the plunge. We have put together some effective methods for you to quit smoking right now.
According to the American Lung Association, tobacco use and second-hand smoke cause more than 480,000 deaths in the United States each year.
Most people are aware of the numerous health risks associated with cigarette smoking; however, “tobacco use continues to be the leading cause of preventable death and disease” in the United States.
Quitting smoking is not a one-day event; rather, it is a journey. Quitting will improve your health, the quality and length of your life, and the lives of those around you.
To quit smoking, you must not only change your behavior and cope with the withdrawal symptoms caused by the absence of nicotine, but you must also find other ways to manage your moods.
With the right strategy, you can overcome nicotine addiction and quit smoking for good.
Daily News 24 brings you five strategies for quitting smoking.
1. Prepare for quit day
There are several methods for quitting smoking, but ultimately, you must decide whether you will; quit abruptly, or continue smoking until your quit date and then quit gradually, or gradually reduce your cigarette intake until your quit date and then quit
Here are some tips by the American Cancer Society to help you to prepare for your quit date:
- Tell friends, family, and co-workers about your quit date.
- Throw away all cigarettes and ashtrays.
- Decide whether you are going to go “cold turkey” or use nicotine replacement therapy (NRT) or other medicines.
- If you plan to attend a stop-smoking group, sign up now.
- Stock up on oral substitutes, such as hard candy, sugarless gum, carrot sticks, coffee stirrers, straws, and toothpicks.
- Set up a support system, such as a family member that has successfully quit and is happy to help you.
- Ask friends and family who smoke to not smoke around you.
- If you have tried to quit before, think about what worked and what did not.
Daily activities such as waking up in the morning, finishing a meal, and taking a coffee break can frequently trigger the desire to smoke a cigarette. However, breaking the link between the trigger and smoking is a good way to help you resist the urge to smoke.
On your quit day:
- Do not smoke at all.
- Stay busy.
- Begin use of your NRT if you have chosen to use one.
- Attend a stop-smoking group or follow a self-help plan.
- Drink more water and juice.
- Drink less or no alcohol.
- Avoid individuals who are smoking.
- Avoid situations wherein you have a strong urge to smoke.
You will almost certainly have cravings for cigarettes on your quit day, but they will pass. The following actions may assist you in resisting the urge to smoke:
- Delay until the craving passes. The urge to smoke often comes and goes within 3 to 5 minutes.
- Deep breathe. Breathe in slowly through your nose for a count of three and exhale through your mouth for a count of three. Visualize your lungs filling with fresh air.
- Drink water sip by sip to beat the craving.
- Do something else to distract yourself. Perhaps go for a walk.
2. Use NRTs
Going cold turkey, or quitting smoking without the aid of nicotine replacement therapy, medication, or therapy, is a popular method of quitting smoking. However, only about 6 percent of these quit attempts are successful. It is easy to underestimate the power of nicotine addiction.
NRT can help to reduce cravings and withdrawal symptoms, which can make quitting smoking more difficult. NRTs are intended to wean your body off of cigarettes and provide you with a controlled dose of nicotine while protecting you from other chemicals found in tobacco.
If you have decided to use NRT, consult with a healthcare professional about your dose before quitting smoking. Remember that, while NRT will increase your chances of quitting smoking, the goal is to end your nicotine addiction entirely, not just to quit smoking.
3. Consider non-nicotine medications
The FDA has approved two non-nicotine-containing drugs to assist smokers in quitting. These medications are bupropion (Zyban) and varenicline (Chantix).
If you want to try one of these to help you quit smoking, talk to your doctor first because you will need a prescription.
Bupropion works on brain chemicals that play a role in nicotine craving, reducing cravings and withdrawal symptoms. Bupropion is taken as a tablet for 12 weeks, but if you successfully quit smoking during that time, you can continue to use it for another 3 to 6 months to reduce the risk of relapse.
Varenicline interferes with nicotine receptors in the brain, reducing the pleasure you get from tobacco use and alleviating nicotine withdrawal symptoms. Varenicline is prescribed for 12 weeks, but if you have successfully quit smoking, you can continue to use the medication for another 12 weeks to reduce the risk of relapse.
These drugs carry risks such as behavioral changes, depression, aggression, hostility, and suicidal thoughts or actions.
4. Seek behavioral support
Smoking’s emotional and physical dependence makes it difficult to stay away from nicotine after your quit date. To quit, you must first address your dependency. Counseling services, self-help materials, and support services can all help you get through this difficult time. Your emotional symptoms will improve as your physical symptoms do.
Combining medication with behavioral support, such as NRT, bupropion, and varenicline, has been shown to increase the chances of long-term smoking cessation by up to 25%.
Behavioral support can range from written information and advice to in-person, phone, or online group therapy or individual counseling. Self-help materials are more likely to increase quit rates than no support at all, but individual counseling is the most effective behavioral support method overall.
5. Try alternative therapies
Some people find alternative therapies helpful in quitting smoking, but there is currently no strong evidence that any of these will improve your chances of quitting, and in some cases, these methods may actually cause the person to smoke more.
Some alternative methods for quitting smoking include:
- filters
- smoking deterrents
- electronic cigarettes (e-cigarettes)
- tobacco strips and sticks
- nicotine drinks, lollipops, straws, and lip balms
- hypnosis
- acupuncture
- magnet therapy
- cold laser therapy
- herbs and supplements
- yoga, mindfulness, and meditation
