How To Stop Smoking
If you are a smoker, you may have tried to quit smoking many times. You may have used nicotine patches, gum, lozenges, inhalers, or e-cigarettes. You may have joined a support group, read a self-help book, or consulted a therapist. You may have succeeded for a while, but then relapsed and started smoking again.
You are not alone. According to the World Health Organization, there are more than one billion smokers in the world, and about 80% of them want to quit. However, quitting smoking is not easy. It takes determination, motivation, and perseverance. Smoking is a powerful addiction that affects your brain, your body, and your behavior. It can also be influenced by your environment, your emotions, and your social network.
But quitting smoking is possible. And it is worth it. Quitting smoking can improve your health, your appearance, your finances, and your quality of life. It can also reduce your risk of developing serious diseases such as lung cancer, heart disease, stroke, and chronic obstructive pulmonary disease (COPD). It can also protect the health of your family and friends who may be exposed to secondhand smoke.
So how can you stop smoking for good? There is no one-size-fits-all method that works for everyone. Different people may need different strategies and tools to overcome their addiction. However, there are some general steps that can help you prepare for quitting, cope with withdrawal symptoms, and prevent relapse.
Step 1: Make a plan
The first step to quitting smoking is to make a plan. A plan can help you set a quit date, identify your reasons for quitting, anticipate potential challenges, and choose the best methods to help you quit. A plan can also help you track your progress and celebrate your achievements.
To make a plan, you can use online resources such as smokefree.gov or apps such as Quit Genius or Smoke Free. You can also consult your doctor or a tobacco cessation specialist who can offer you personalized advice and support. You can also involve your family and friends who can encourage you and hold you accountable.
Step 2: Choose a quit method
The second step to quitting smoking is to choose a quit method that suits your needs and preferences. There are different ways to quit smoking, such as:
- Cold turkey: This means quitting smoking abruptly without using any nicotine replacement products or medications. This method can be effective for some people who are highly motivated and confident in their ability to quit. However, it can also be very challenging and stressful for others who may experience strong cravings and withdrawal symptoms.
- Gradual reduction: This means reducing the number of cigarettes you smoke per day until you reach zero. This method can help you ease into quitting and reduce the severity of withdrawal symptoms. However, it can also take longer and require more discipline and self-control than cold turkey.
- Nicotine replacement therapy (NRT): This means using products that contain nicotine such as patches, gum, lozenges, inhalers, or e-cigarettes. These products can help you satisfy your nicotine cravings without exposing you to the harmful chemicals in tobacco smoke. They can also reduce the intensity of withdrawal symptoms and increase your chances of quitting successfully. However, they can also cause some side effects such as skin irritation, mouth ulcers, nausea, or headaches. They can also be expensive and addictive if used for too long or incorrectly.
- Medications: This means taking prescription drugs such as bupropion (Zyban) or varenicline (Chantix) that can help you quit smoking by reducing your nicotine dependence and blocking the rewarding effects of smoking. These drugs can double or triple your chances of quitting successfully compared to placebo. However, they can also cause some side effects such as insomnia, dry mouth, nausea, or mood changes. They can also interact with other medications or medical conditions and require close monitoring by your doctor.
- Behavioral therapy: This means working with a therapist or a counselor who can help you identify and change the thoughts, feelings, and behaviors that trigger or maintain your smoking habit. This method can help you cope with stress, anxiety, depression, or boredom that may lead you to smoke. It can also help you develop new skills and strategies to deal with cravings and temptations. It can also boost your self-esteem and confidence in your ability to quit.