The decision to quit smoking is one of the best choices one can make for better health. Smoking is solely responsible for a range of health conditions, including cancers of the lung and mouth. It affects the quality of life and impacts relationships. But despite the ill effects, not every smoker can quit smoking. This is because giving up smoking is not easy. The habit is addictive and will take long before one is actually over it. Read through to learn about the best ways and tips that can assist you in this endeavour.
Why is It Difficult to Quit Smoking?
Nicotine, the active ingredient in tobacco, is responsible for making smoking an addiction. And it’s this nicotine addiction that makes giving up smoking a challenge. Let’s understand how nicotine works.
Each cigarette contains 10 milligrams of nicotine. Typically, a smoker inhales only 1-2 milligrams of nicotine. This quantum is absorbed by the lungs through smoke and transferred to other body parts through the blood circulation mechanism. When it reaches the brain, it triggers the release of the ‘pleasure’ chemicals which make the smoker feel good and relaxed instantly.
But prolonged smoking alters the brain’s chemistry. As the brain gets used to having nicotine, it starts craving more. Hence, the smoker starts feeling tired and low which triggers the need and urge to smoke another cigarette just to feel ‘okay’.
So, when you decide to quit smoking, the brain gets irritable. It finds itself difficult to come out of the vicious circle and therefore a range of withdrawal symptoms like anxiety attacks, lack of sleep, poor concentration, low appetite, aggressive behaviour, and more begin to surface. It typically takes about 8 -12 weeks for the brain to start feeling comfortable without smoking.
Though these withdrawal symptoms begin to get better within the first two weeks after giving up smoking, the first few days are the hardest and the trickiest. Without adequate medical assistance, family support, and adequate knowledge of ways to quit smoking, almost 90% of smokers tend to experience a relapse.
Ways to Quit Smoking
To quit smoking successfully, the smoker has to deal with two challenges – overcome the urge to smoke and overcome the withdrawal symptoms that push the smoker to smoke again.
To overcome these challenges, there are various alternatives and support mechanisms available. These include:
1. Nicotine Replacement Therapy
Once you plan to quit smoking, the nicotine withdrawal symptoms will be immediate. Letting go of that craving can be hard. But Nicotine Replacement Therapy helps handle these cravings and withdrawal symptoms. Through chewing gum, skin patches, nasal spray, etc., a small amount of nicotine is released in your body which manages cravings and provides relief from withdrawal symptoms. According to research, Nicotine Replacement Therapy makes a smoker 70% more likely to quit smoking.
2. Prescription Medicine
Prescription medicines either work by curbing the urge to smoke or make smoking less satisfying. A doctor can also prescribe medicines to handle individual withdrawal symptoms. Once the withdrawal symptoms are manageable and low, giving up smoking becomes easier.
3. Behaviour Therapy
Talking to a counsellor or a medical practitioner will help chalk out a customised plan to quit smoking. This will take into account your trigger factors like emotions and situations and help you get through the cravings through behaviour changes. While you can start a solo program, you can also opt for group sessions wherein people share their experiences to influence others to stop smoking.
4. Avoid Smoking Triggers
The smell of smoke can trigger the urge. So, avoid places and situations that can act as trigger factors. The best way to quit smoking is to write down your reasons to quit smoking and revisit them every time the urge to smoke is strong.
5. Switch to an Active Lifestyle
To distract your mind from the craving, go for a walk or play a game. Sports activities prove to be the greatest game changer when it comes to distracting your mind. Switching to an active lifestyle will help manage the withdrawal symptoms with ease. Indulge in activities you love doing when your smoking urge is the highest.
6. Unwind Your Body
Nicotine works by making your body feel relaxed. Try other methods to unwind your body and mind. Coffee with friends, good music, a dinner date, a good haircut or a body massage, getting back to your hobby, anything and everything that makes you feel relaxed can do the trick.
7. Avoid the ‘Cold Turkey’ Way
The decision to quit smoking without external help and a support system can make the challenge even more challenging. While many smokers try to quit smoking this way, only about 5% can successfully manage through.
The smoking relapse further reduces their determination to try to quit smoking again. So, it is better to line up support in advance. Talk to your doctor, attend quit-smoking classes, and take counselling help or medication before you actually quit smoking. Talk to your family or friend and ask for their support.
Conclusion
The first few days of not smoking will be debilitating, extremely exhausting both mentally and physically. But the level of difficulty will be different for different people and will depend upon the number of cigarettes you smoke daily and whether your close friends and family members are smokers. Interestingly, your personal reason why you smoke is the most important. This will prove to be the one reason that will help you design your quit-smoking plan.
Remember, there is no ‘best way to stop smoking’ as different things will work for different people. But every single time you overcome the urge to smoke, you are a step closer to emerging victorious. Willpower, determination, and a close support mechanism will go a long way in helping you quit smoking. Although the journey may appear to be an uphill task, in the end, it’s worth the effort!
