10 Effective Ways On How To Quit Smoking

We’re all aware of the dangers of smoking, but it doesn’t make quitting any easier. Whether you’re a once-in-a-while teen smoker or a lifelong pack-a-day smoker, learning how to quit smoking is difficult. Tobacco use is both a physical and psychological addiction. Cigarettes contain nicotine, which delivers a short-term and addictive high. When you stop getting your nicotine fix, your body goes through physical withdrawal symptoms and craves.

It is a journey to quit smoking, not a single event that occurs on a single day. You will enhance your health, as well as the quality and length of your life, as well as the lives of those around you, by stopping.

how to quit smoking
Source: Gov.Uk

You must not only change your behavior and live with the withdrawal symptoms associated with quitting smoking, but you must also discover new strategies to control your moods.

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In a research brief released in 2020, the World Health Organization (WHO) stated that smokers in the hospital with COVID-19 had a greater risk of severe symptoms and mortality than non-smokers.

Smoking has been linked to a variety of diseases, including cancer, heart disease, stroke, and lung illness, according to researchers. According to the Centers for Disease Control and Prevention (CDC), smokers die 10 years earlier than non-smokers.

According to research, it is feasible to stop this unhealthy habit and kick it for good with the appropriate strategy.

The most successful strategies for quitting smoking are listed below.

1. Nicotine Replacement Therapy

Nicotine in cigarettes can cause dependency, so when individuals try to quit, they endure unpleasant withdrawal symptoms. Nicotine replacement treatment (NRT) delivers a modest dose of nicotine while avoiding the other harmful substances found in cigarette smoke.

NRT comes in a variety of forms, including gum, patches, sprays, inhalers, and lozenges.

How to quit smoking
Source: Northern Health Stories

Without a prescription, patches can be obtained from a drugstore. They gradually emit nicotine, which is absorbed via the skin by the body. As the user transitions to lower-dose patches, the quantity of nicotine slowly decreases over several weeks. They will eventually get desensitized to the drug.

Inhalers, gum, lozenges, and sprays are quick to work, but their benefits are just temporary. They can assist with severe cravings, and the patches deliver a daily dosage.

It can assist with extreme cravings, nausea, tingling in the hands and feet, sleeplessness, mood changes, and problems focusing, all of which are common symptoms of nicotine withdrawal.

2. Varenicline

For those who want to stop smoking, doctors frequently give varenicline (Champix or Chantix).
Varenicline causes the release of dopamine, a neurotransmitter that makes individuals feel good. Smoking nicotine produces the same effect, but with larger levels of dopamine; nevertheless, these pleasurable effects are short-lived, leading to a desire for another cigarette.
How to stop smoking
Source: Dr Fox
When people try to quit smoking, they frequently suffer from despair and anxiety.
Varenicline reduces cravings and the consequences of nicotine withdrawal by inhibiting nicotine receptors in the brain. To avoid a decline in mood, doctors frequently recommend or prescribe nicotine patches or antidepressants containing varenicline.
Varenicline is recommended as a first-line choice for quitting smoking, however nicotine patches can also be used in conjunction with the therapy.

3. Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is a type of counseling or talking therapy that aims to help people modify unhelpful habits.

A group of researchers began a clinical trial in 2016 to explore how cognitive behavioral treatments affect persons over the age of 18 who smoke at least eight cigarettes per day and want to quit.

how to quit smoking
Source: Very Well

The treatment, known as cognitive behavioral smoking cessation treatment with components of behavioral activation (SCBSCT-BA), is expected to increase abstinence, minimize the risk of relapse, and manage the emotional changes that might occur when individuals stop smoking, according to the researchers.

The team reported strong short- and medium-term outcomes in 2019. After quitting smoking, people who had SCBSCT-BA had lower rates of depression and were more likely to stay smoke-free for 3, 6, and 12 months.

4. Bupropion

Antidepressant bupropion (Zyban) may assist smokers in quitting. It lowers the dopamine deficit associated with nicotine withdrawal symptoms in the same way that varenicline does. As a result, it may help to lessen irritation and difficulty concentrating, which are common side effects of quitting smoking.

how to smoke quiting
Source: Utah Poison Control Center

From 2020, varenicline will be recommended instead of bupropion since it looks to be more effective. Bupropion may be less expensive, but it may also be less effective.

5. Hypnotherapy and Acupuncture

To assist them to quit smoking, some people use hypnosis or acupuncture. According to the National Center for Complementary and Integrative Health(NCCIH), while these approaches may be beneficial, there is insufficient empirical data to back them up.

how to quit smoking
Source: Verywell Mind

They may enhance abstinence, according to at least one review, although additional study is needed to validate this.

If people want to quit smoking, the NCCIH recommends that they seek out a skilled practitioner to provide these therapies.

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6. E-cigarettes

An electronic cigarette (e-cigarette) is a device that allows individuals to consume nicotine in a vapor form without other dangerous tobacco byproducts like tar and carbon monoxide.

According to some studies, e-cigarettes can aid in quitting smoking since the nicotine amount of the e-liquid can be progressively reduced, similar to NRT.

how to quit smoking
Source: Live Science

Electronic cigarettes, on the other hand, may pose additional dangers. As a result, current guidelines advise doctors to prescribe varenicline or NRT instead of e-cigarettes.

Many doctors believed that e-cigarettes might help smokers stop, however, there is presently no evidence to support this.

7. Vitamins B and C

In comparison to non-smokers, smokers have lower concentrations of circulating B vitamins and lower amounts of vitamin C, according to several studies.

how to quit smoking
Source: 123RF

Stress is frequently cited by smokers as one of the factors that increase their desire for a cigarette. B vitamins are regarded as “anti-stress” vitamins because they can aid with mood regulation.

Vitamin C is an antioxidant that may help protect the lungs from oxidative damage caused by cigarette smoke. As a result, consuming these vitamins may aid in quitting smoking.

8. Lobelia

Anecdotal research shows that lobelia, often known as Indian tobacco, can assist smokers in quitting.

how to quit smoking
Source: BBC

The active chemical in the lobelia plant, lobeline, is thought to operate by binding to the same brain receptor sites as nicotine. It causes the release of dopamine, which aids in the reduction of mood swings and cravings associated with quitting smoking.

Lobelia may also aid in the removal of excess mucus from the respiratory tract, such as the throat, lungs, and bronchial tubes, which is common in smokers who are trying to quit. More research is needed, however, to make a definitive determination.

9. Practice Tai Chi

According to 2014 research, practicing tai chi three times a week is an excellent way to help people quit or lessen their smoking habits. Tai chi can also aid with blood pressure and stress reduction.

how to quit smoking
Source: MedicineNet

Another study suggests that mind-body techniques like yoga and meditation might aid those who are attempting to quit smoking.

10. Use an App to Track Habits

Smoking habits, for example, are triggered by particular stimuli. According to research, performing a basic behavior in one circumstance might motivate people to repeat it in comparable situations. A person who smokes with their morning coffee, for example, may find themselves doing so at other times.

how to quit smoking
Source: LifeHack

People can, however, develop healthy behaviors in the same manner. People may track their development using a number of free web tools.

These applications might help you keep track of your smoking habits and nicotine cravings. This information may be used to plan when and where to reinforce a new healthy habit in place of an old unhealthy one.

Conclusion

Smoking cessation is good for one’s health, and there are several techniques that might assist.

Medication can be prescribed by a doctor to help with cravings, while apps and lifestyle modifications can help with motivation.

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