So you’re ready to kick the habit. Making that commitment is half the battle won.
That isn’t to say quitting this habit is going to be easy, but choosing the best way to quit is a good first step to ensure you stick with it.
Have a plan
There are many different ways to quit smoking. The best plan is the one you can stick with. Consider which of these might work for you:
Cold turkey (no outside help): About 90 per cent of people who try to quit smoking do it without outside support – no aids, therapy or medicine. Although most people try to quit this way, it’s not the most effective or successful method. Only between 4 per cent and 7 per cent are able to quit by doing it alone.
Behavioural therapy: This involves working with a counsellor to find ways not to smoke. Together, you’ll find your triggers (such as emotions or situations that make you want to smoke) and make a plan to get through the cravings.
Nicotine replacement therapy: Nicotine gum, patches, inhalers, sprays and lozenges are nicotine replacement therapies. They work by giving you nicotine without the use of tobacco. You may be more likely to quit with nicotine replacement therapy, but it works best when combined with behavioral therapy and support from friends and family. Remember that the goal is to end your addiction to nicotine, not simply to quit using tobacco.
Medication: There are a variety of prescription medications that can help with your cravings and symptoms from withdrawals.
Combo treatments: Using a combination of treatment methods might increase your chances of quitting. For example, using both a nicotine patch and gum may be better than a patch alone. Other combination treatments that are helpful include behavioral therapy and nicotine replacement therapy; prescription medication used together a nicotine replacement therapy patch; and a nicotine replacement therapy patch and nicotine spray. Be sure to talk with your doctor first to see if this is the right approach for you.
How difficult will it be to quit?
Everyone is different, and how tough it will be for you depends on:
- How many cigarettes you smoke daily
- If your friends and family members smoke
- Why you smoke
- Focus on the benefits. Within hours of quitting, your body starts to recover from the effects of nicotine and additives.
- Your blood pressure, heart rate, and body temperature – all of which are higher than they should be because of the nicotine in cigarettes – return to healthier levels.
- You can breathe easier. The level of poisonous carbon monoxide in your blood drops, so your blood can carry more oxygen.
No doubt about it: Quitting helps your entire body. It can even improve your looks: You’ll be less likely to get wrinkles when you’re still young. And you’ll save money, too.
What if I start smoking again?
It’s called a relapse, and it happens to a lot of people before they kick the habit for good. It’s also very normal in strong addictions like smoking. If you do relapse, try to smoke as little as possible until you’re ready to quit again. Stopping permanently is a process that might take some time. But it’s worth it.
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