- How to Quit Smoking
- What Are Tips to Quit Smoking?
- Guide
Quitting smoking is a process. The four stages of quitting smoking include contemplation (thinking about quitting but not ready to quit), preparation (getting ready to quit), action (quitting), and maintenance (remaining a non-smoker).
Smoking and using tobacco products, such as cigars, e-cigarettes, and smokeless tobacco, can cause or worsen numerous diseases and conditions. Smoking is responsible for about 90% of lung cancer deaths and about 80% of deaths caused by chronic obstructive pulmonary disease (COPD).
Nicotine is a chemical in cigarettes that causes physical addiction. In addition, smoking can also become a habit that is linked with social activities, making it difficult for many smokers to quit.
Most people have to attempt to quit smoking multiple times before they finally quit for good. Use of counseling or medication increases the chances of successfully quitting smoking but the combination of both is more effective.
There are usually four stages smokers go through in the process of quitting, which include:
- Contemplation (thinking about quitting but not ready to quit)
- Smokers consider quitting smoking in this stage, but they plan to do it sometime in the near future (probably six months or less)
- They believe smoking is a problem and they are open to identifying obstacles that prevent them from quitting
- Preparation (getting ready to quit)
- The decision to quit has been made at this stage
- Smokers understand the negative aspects of smoking outweigh any positives and they begin taking steps toward quitting, for example:
- Smoking fewer cigarettes
- Setting a date to quit smoking for good
- Action (quitting)
- People actively try to stop smoking
- Use of short-term rewards to stay motivated
- Turning to family, friends, and others for support
- Making a commitment to themselves
- Making concrete plans to deal with pressures that could lead to slips
- Smokers need the most help and support during this stage, which can last up to six months
- Maintenance (remaining a non-smoker)
- In this stage, former smokers have learned to handle temptations to smoke and can cope with stress, boredom, and social pressures without smoking
- They may occasionally slip and have a cigarette, but they learn from it to ensure it won’t happen again
- This provides a sense of control and allows the person to stay smoke-free
What Are Tips to Quit Smoking?
The American Lung Association has the following tips for quitting smoking:
- Focus on what motivates you
- It’s normal for motivation to come and go, so figure out ways to increase your motivation when you feel overwhelmed or down
- Build confidence
- Come up with ways to increase confidence levels
- Make and achieve a series of small goals
- Visualize successes
- Have the tools ready for any situation
- Manage stress
- Smokers often smoke to manage stress, distress, and negative emotions
- Come up with other ways to manage these feelings
- Find out what non-smoking friends do to manage stress
- It's never too late to quit
- Quitting smoking at any age improves longevity and quality of life
- Quitting saves money
- You may inspire others to quit smoking
- Learn from past experiences
- Most people have tried to quit before and these experiences can help you figure out what works and what doesn’t for the next time
- Think of the past attempts as steps on the road to future success
- What worked, what didn't work, and what might you do differently this time?
- You don't have to quit alone
- Tell friends and family you're trying to quit
- Enlist their support to help make the process easier
- The American Lung Association and other groups are also available for assistance
- Stop smoking aids (medications) are safe and effective and will help you quit and stay quit when used properly
- There are seven Food and Drug Administration (FDA)-approved medications that include:
- Nicotine patches
- Gum
- Lozenges
- Inhalers
- Nasal spray
- Varenicline (Chantix)
- Bupropion (Zyban)
- The medications help with withdrawal symptoms, urges, and cravings, but do not help with the habit or with managing stress or negative emotions
- The medications do not replace all that smoking used to do for you
- Follow the directions and use the medications along with other tools for quitting
- Talk to your doctor for recommendations
- Every smoker can quit
- Each quit attempt is a little different
- Find the right combination of tools, medications, and support for you, and keep trying
References
Image Source: iStock Images
https://www.canada.ca/en/health-canada/services/health-concerns/tobacco/quit-smoking/faqs-facts/five-stages-quitting.html
https://www.lung.org/quit-smoking
FAQs
“The best way to quit smoking is with a combination of medication and counseling,” says Maher Karam-Hage, M.D., medical director of the Tobacco Research and Treatment Program at MD Anderson. “They both help. But you double your chances by using both compared with one of them.”
What is the most successful way to stop smoking? ›
“The best way to quit smoking is with a combination of medication and counseling,” says Maher Karam-Hage, M.D., medical director of the Tobacco Research and Treatment Program at MD Anderson. “They both help. But you double your chances by using both compared with one of them.”
What is the hardest stage of quitting smoking? ›
Nicotine withdrawal symptoms usually peak within the first 3 days of quitting, and last for about 2 weeks. If you make it through those first weeks, it gets a little easier.
What is the stop method for smoking? ›
Try nicotine replacement therapy
The options include: Prescription nicotine in a nasal spray or inhaler. Nicotine patches, gum and lozenges you can buy without a prescription. Prescription non-nicotine stop-smoking drugs such as bupropion (Wellbutrin SR, Wellbutrin XL, others) and varenicline.
Can lungs heal after 40 years of smoking? ›
Although this may sound alarming, the good news is that it's never too late to stop smoking. Quitting smoking can immediately reduce your risk of cancer, triggering the lungs to repair themselves.
Is there a trick to quit smoking? ›
A good way to resist urges and cravings is to call a friend. It also can help to go on a walk with someone, go to a movie, or just talk. Let your doctor and other healthcare professionals such as dentists, counselors, pharmacists, and nurses know you are quitting so they can provide encouragement.
Is it better to quit cigarettes cold turkey? ›
Is it better to slowly quit smoking or cold turkey? Research on whether it's better to quit smoking gradually or cold turkey is mixed. However, a 2021 review of over 21,500 people who smoke suggests that people who quit abruptly are more likely to remain abstinent.
What happens on day 4 of no smoking? ›
Nicotine Withdrawal: How It Works
The first week, especially days 3 through 5, is always the worst. That's when the nicotine has finally cleared out of your body and you'll start getting headaches, cravings, and insomnia. Most relapses happen within the first 2 weeks of quitting.
What happens to your face when you stop smoking? ›
Quitting smoking can improve your appearance. As blood flow gets better, your skin receives more oxygen and nutrients. This can help you develop a healthier complexion.
What to eat to stop nicotine cravings? ›
Spicy and sugary foods tend to make people crave cigarettes more. Nibble on low-calorie foods. Low-calorie foods such as carrot sticks, apples, and other healthy snacks, can help satisfy your need for crunch without adding extra pounds. Stretch out meals.
There are several things you can do to speed up this process:
- Drink water. When you drink more water, more nicotine is released from your body through urine.
- Exercise. This increases your body's metabolism rate, which may lead you to clear nicotine faster. ...
- Eat foods rich in antioxidants.
Worldwide guidelines for smoking cessation generally recommend abrupt cessation and do not support a gradual reduction in smoking4-6. However, many surveys show that smokers are more likely to choose to stop gradually2,3,7. It may be more acceptable to gradually reduce smoking addiction.
What are the 5 R's of smoking cessation? ›
The clinician can motivate patients to consider a quit attempt with the "5 R's": Relevance, Risks, Rewards, Roadblocks, and Repetition. Relevance - Encourage the patient to indicate why quitting is personally relevant.
What can I drink to detox my lungs? ›
Although cleansing and detox drinks have become increasingly popular, with concoctions of lemon juice, honey, spices, and other herbs circulating social media, there is nothing you can eat or drink that can cleanse your lungs.
How many cigarettes a day is heavy smoking? ›
What is considered a heavy smoker? A heavy smoker is someone who smokes more than 20 cigarettes (about one pack) per day, and usually smokes every day. Heavy smokers are often very dependent on tobacco, which makes quitting more complex and challenging.
How to detox your body from smoking? ›
Drink plenty of water
Water can help flush out toxins and chemicals from your body. It may take some time, however, depending on how long you have smoked. Try to drink 6-12 cups of water a day. This can also help boost your energy levels, which is important especially if you relied on cigarettes to make you alert.
What method has the highest success rate for quitting smoking? ›
A large body of research on quit smoking treatments confirms that a combination of behavioral counseling, medication and social support is the most effective way to treat this deadly addiction.
What is the most successful stop smoking program? ›
Freedom From Smoking® is one of the most effective cessation programs in the country, available in a variety of options to help you quit for good.
What is the most effective way to stop people from smoking? ›
Over 100 studies have shown that higher taxes on cigarettes, for example, produce significant reductions in smoking, especially among youth and lower-income individuals. Smoke-free workplace laws and restrictions on advertising have also shown benefits. Prevention can also take place at the school or community level.
How do most smokers quit smoking? ›
Common methods of quitting involve either abruptly stopping smoking ('going cold turkey') or gradually reducing the number of cigarettes smoked per day before stopping completely ('cutting down to quit').
