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I'm Ready to Quit Smoking
We won't restate all the grim statistics on smoking related disease and death. You already know all that. So if you've come to this page, you've decided to quit, you already know it will be hard but you're ready to try.
Here are a few popular methods to stop smoking.
Go Cold Turkey
It is what it says. You just abruptly stop smoking cigarettes. Many quitters have used this method and some say it's the only way. But just know that for most people it can take several tries before you are successful. This method is simple and the cheapest cure around but it is also the hardest for most people. You must be highly committed and motivated to stop smoking for this to work. Withdrawal symptoms (such as irritability, headache, difficulty sleeping, weight gain) can be severe for some people, especially if you have been a long term heavy smoker. Unless you are a very light or new smoker, going cold turkey is the hardest way to quit.
Cut Back Gradually (also called Nicotine Fading or Tapering Off
With this method you reduce your nicotine level by cutting back on the number and timing of cigarettes smoked by a systematic method. Various ratios are used. For example, you may cut back 30/60/90 percent over a three week period and stop altogether during the fourth week. This method can help reduce nicotine withdrawal symptoms. The American Lung Association can provide a list of the nicotine levels of the cigarette brands. This method is simple, self-managed and inexpensive, but also requires you to be motivated and strictly follow the guidelines.
Nicotine Gum
Nicotine gum provides an alternate source of nicotine and can help reduce withdrawal symptoms. You must stop smoking while using nictotine gum. If you are a heavy long term smoker it is possible for you to become addicted to the gum. As with other methods, you must be motivated and stick to the guideline. Nicotine gum is not cheap. Because you may need to chew 10 to 12 pieces of gum daily for months, the cost can add up to several hundred dollars. (Still less expensive than smoking). You do not need a prescription for nicotine gum. Most insurance does not cover the cost. Nicotine gum is not recommended for women who are pregnant, for people who have recently suffered a heart attack, people with life-threatening heart rhythms, severe or worsening chest pain, or people with active TMJ or joint disease of the jaw. Minor side effects from the gum include lightheadedness, nausea, mouth and throat irritation, hiccups, and an excess amount of saliva.
Nicotine Patch
Transdermal nicotine skin patches are another way to moderate withdrawal symptions with an alternate source of nicotine but in a more controlled way than with nicotine gum. The small patches attach to your skin with adhesive much like a small bandaid. The nicotine is slowly released through the skin into your system. Each patch lasts 24 hours. You can't smoke while wearing a nicotine patch. Nicotine patches work better than other methods for long term heavy smokers. As with other methods, you have to be motivated and stick to your plan. Some people experience restless sleep while using nicotine patches. Pregnant women and anyone with a history of high blood pressure or hear disease cannot use nicotine patches. You do not need a prescription for nicotine patches. Most insurance does not cover the cost.
Prescription Medications
Obviously there is much money to be made in products that are effective at helping people quit smoking. For that reason, pharmaceutical companies are continually developing and improving medications in this category. Many of the medications seek to eliminate the withdrawal symptoms associated with stopping smoking such as dry mouth, insomnia, agitation, restless sleep, etc. Some are basically repackaged anti-depressants repurposed to help you stop smoking. Others are more targeted medications. Many of the prescription medications approved to help a patient quit smoking come with significant "black box" warnings on side effects such as changes in behavior, hostility, agitation, depressed mood, and suicidal thoughts. Check with your doctor to see what he or she recommends for you. Your physician may recommend prescribed medication or a combination treatment to help you stop smoking.
Counseling, Behaviour Modification Clinics and Support Groups
Counseling and support is invaluable for almost all smokers who want to quit. Choose the kind of program that feels right for you. Counseling, clinics and being around like motivated and struggling folks just like you can really help. Specific help such as stress management, weight control, and tips for preventing relapse may also be helpful as you stop smoking. Most hospitals and health non-profits can guide you to available smoking cessation clincs and resources in your area. Your doctor can also recommend programs that can help.
Hypnosis
Hypnotherapy can be a tool to help you quit smoking but it is not a cure all for everyone and generally works best in combintation with other methods.
Substitute Healthy Behaviors
Many people believe that substituting healthy behaviors while you are trying to stop smoking can really help. For example, get some exercise every day. Walking is a great way to reduce the stress of quitting. Exercise is proven to not only combat weight gain but also to improve mood and energy levels. Eat a balanced diet, drink lots of water and get plenty of sleep.
Combination Therapy
Most experts feel there is not a one size fits all magic formula for quitting smoking. But rather most agree that a combination approach is most effective. Combining various stop smoking products or nicotine replacement therapy with behavioral support can be very successful. Your doctor can help guide you in the latest findings from research.
More Tips to Help You Quit Smoking
Know Why You Want to Quit. What's your motivation? You need to have a powerful personal reason that is unique to you. Are you tired of spending the money? Tired of waking up coughing? Tired of smelling like cigarettes? Scared of disease? Grandchildren nagging you? Don't want to look old?
Set a Date to Quit Setting a date to quit formalizes the attempt to quit and sets a target. Choose a date when it is less likely you'll have added stress. Mark the quit date on your calendar.
Expect to Feel Miserable When you first quit smoking, it will be rough. You will probably feel miserable, irritable, even depressed. But according to the American Lung Association, nicotine clears out of the system quickly. It is usually in the undetectable range within 24 hours after someone quits. For a few weeks, you might feel hungrier than normal. You may want to eat snacks all day long -- anything to occupy your hands and mouth. Once you get past the first few days, though, you will begin to feel more in control. Keep sugarless gum or hard candy in your pocket during this time as a short-term "fix" when you crave a cigarette.
Don't Go It Alone Tell your friends, family, and co-workers that you're trying to quit. Their encouragement could make the difference. You may also want to join a support group or talk to a counselor. Behavioral therapy is a type of counseling that helps you identify and stick to quit-smoking strategies. Combine behavioral therapy with nicotine replacement products and/or medication to boost your odds of success.
Manage Stress One reason people smoke is that the nicotine helps them relax. Once you quit, you'll need another way to cope with stress. Try getting regular massages, listening to relaxing music, or learning yoga or tai chi. If possible, avoid stressful situations during the first few weeks after you stop smoking.
Avoid Alcohol and Other Triggers Certain activities may boost your urge to smoke. Alcohol is one of the most common triggers, so try to drink less when you first quit. If coffee is a trigger, switch to tea for a few weeks. And if you usually smoke after meals, find something else to do instead, like brushing your teeth or chewing gum.
Clean Your House and Car Once you've smoked your last cigarette, toss all of your ashtrays and lighters. Wash clothes that smell like smoke and clean your carpets, draperies, and upholstery. Use air fresheners to help rid your home or car of that familiar scent. You don't want to see or smell anything that reminds you of smoking. Remove triggers in your house and car that make you think of smoking.
Get Moving Physical activity can help reduce nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your inline skates or jogging shoes instead. Even mild exercise is helpful, such as walking the dog or pulling weeds in the garden. The extra calories you burn will also ward off weight gain as you quit smoking.
Eat Fruits and Veggies Don't try to diet while giving up cigarettes. Too much deprivation is bound to backfire. Instead, focus on eating more fruits, vegetables, and low-fat dairy products. A Duke University study suggests these foods make cigarettes taste terrible. This gives you a leg up in fighting your cravings while providing disease-fighting nutrients.
Choose Your Reward In addition to the tremendous health benefits, one of the perks of giving up cigarettes is all the money you will save. Reward yourself by spending part of it on something fun.