Smoking cessation is the method of quitting smoking. It induces both chemical and psychological dependency. Smoking cessation methods usually alleviate physical symptoms. It also improves tactics to control the desire to smoke in conditions where one might typically smoke. Those who want to stop smoking can find it helpful to talk to a therapist.
WHAT IS SMOKING CESSATION?
When a person stops smoking, this procedure is known as smoking cessation. Smoking can be both dangerous to a person’s physical health and addictive. So, exiting smoking can be both a common and challenging task to achieve. Although smoking cessation may be difficult to maintain, it is not impossible. There are research-based ways to increase your chances of stopping for good.
What can help in smoking cessation?
There is a range of ways to stop smoking. Raising the success rate or decreasing the number of attempts is required before a successful quit. These methods may include:
- Support groups. They may be attended to daily or when there is an urge to smoke. Telephone support lines are also accessible.
- Nicotine and gum patches provide nicotine to alleviate physical cravings. Nicotine supplements usually provide progressively smaller doses of nicotine until the body no longer relies on nicotine.
- Biofeedback methods show the effects of smoking on the lungs and general wellbeing. Thus this increases the motivation to quit.
- Hypnotherapy uses the influence of suggestibility to encourage smoking cessation. Hypnosis for smoking addiction can also lead to fewer cravings.
- Medicines that block nicotine receptors decrease the pleasure received from smoking and may reduce cravings. Antidepressant bupropion, sold as Zyban, can also enable smoking cessation easier. It works by reducing the psychological impact of quitting and reducing cravings.
- Incentives, contests, and challenges can encourage smoking cessation by supporting the community for those who want to stop smoking and creating a foundation for social support.
- Support from family or friends. Attempts to stop smoking are more successful when parents or friends insist on a smoke-free household.
- Advice or support from a medical doctor or psychiatrist. This type of therapy may provide information about the impact of smoking on the body. They also guide how to stop and other help that may increase the chances of stopping.
Here are more ideas that encouraged others to quit their smoking habit for good:
- Take one day at a time. When you wake up every morning, make a promise that you’re not going to smoke or chew that day. A day at a time makes the whole situation more manageable.
- Photo and plan for progress. Plan and learn about how to cope with stressful situations with other solutions.
- Take a breather. Relaxation techniques will help to relieve the desire to smoke or chew. Take a deep breath, hold it for a second, and let it go very slowly. Or, get up and stretch while you’re taking a few deep breaths. Remember, desire is just a temporary thing. It’s going to pass.
- Work out. Physical exercise helps to alleviate anxiety and the desire to smoke or chew. Exercise will also help you burn off any excess pounds.
- Make non-smoker friends. Make friends with people who do not smoke, chew, or consume other tobacco products. They might be your partners to help keep you busy. Plan time together and discover new outlets that you might like. Remember, you learn to be tobacco-free, and you need to find new places and things to replace the old ones.
HOW LONG DOES IT TAKE TO QUIT SMOKING?
An individual may make several attempts to quit before he finally stops smoking for good. 55% of all smokers attempted to quit in 2015, and 68% of smokers reported continuing to quit. Aids, such as therapy, medicine, or other aids, are also known to be helpful. According to studies, fewer than 7% of people can quit smoking without some form of assistance. However, studies have found that 25% of people who used medications to help them stop have been able to quit smoking for 6 months or longer.
SMOKING CESSATION SUCCESS RATES
Developing a smoking habit also leads to nicotine dependency. According to the study, nicotine can be as addictive as heroin or cocaine. Because of this addiction, it is also very difficult to stop smoking. Those who wish to quit can try to quit but start again after facing problems. Such as,
- Withdrawal symptoms
- Weight gain
However, it is possible to quit. In the United States, about 7 out of 10 smokers choose to quit completely. And the percentage of people who have already quit smoking is higher than the number of people still smoking.
Why it is Difficult to Quit smoking
If it’s so bad for you to smoke, why is it so hard to quit? Stopping smoking is difficult for a variety of reasons:
1. Nicotine is Highly Addictive
Nicotine activates the brain’s centers of pleasure and is highly addictive. When nicotine is stopped, the smoker may feel physical withdrawal symptoms. This makes a person want to start smoking again to avoid withdrawal symptoms. Each person experiences a little different withdrawal from nicotine addiction.
Typical signs of nicotine withdrawal include (but are not limited to):
- Flu-like aches and discomfort
- Cravings for a smoke
- Irritability
- Sleep problems
- Fatigue
- Difficulty concentrating
- Headache
- Cough, chest tightness
- Sore throat
- Sore tongue, gums
2. Rewarding Psychological Aspects of Smoking
The behavioral and social elements of cigarette use are advantageous for smokers. Smoking activity is closely related to day-to-day activities and “cues” such as after meals, socializing with friends, drinking beer, “take a break” tension (relaxing), relaxing, etc.
Behavioral aspects of smoking can be just as necessary to overcome physical dependence.
3. Genetic Predisposition
As research advances, genetics’s effects have been identified as impacting various health problems. These problems were thought to be the domain of behavior only (e.g., alcoholism, etc.).
Studies have shown a major genetic contribution to smoking behavior.
Genetics has also been shown to influence smoking’s multiple aspects, such as the urge to start smoking, continue being a “smoker,” etc. This may explain why some people can’t stand smoke at all. Others will sometimes smoke with a “take it or leave it” attitude, and others may become regular smokers.
These reasons explain why, when using behavioral approaches and anti-smoking drugs, smoking’s relapse rate is very high.
The Bottom Line
After stopping smoking, the first few weeks are usually the toughest. It normally takes at least 8 to 12 weeks to start feeling more comfortable without smoking.
Stopping smoking for the long term (e.g., being a genuine non-smoker) is difficult. But it is obviously worth the effort.
