Quitting The Habit - How To Choose The Right Method?
Once you have made the decision to quit smoking, you should
choose a method to help you overcome the habit. Each method has
advantages and disadvantages, so it's a good idea to examine all
of them before deciding.
No matter which method you choose, it is important to have the
support and encouragement of family and friends. You can quit
smoking on your own but you are more likely to succeed if you
have moral support from the people around you.
For most people, the desire to smoke comes in waves. One way to
deal with those waves is to pick up the phone and talk to
someone who knows that you are trying to quit. This has the dual
benefit of offering some distraction as well as getting
encouragement in your battle against tobacco.
Ways to Quit
Cold Turkey - If you have a great deal of willpower and a strong
desire to quit smoking, you may be able to do it cold turkey.
Quitting cold turkey means that you simply stop -- no
intermediate steps, just going from your regular habit to no
smoking at all.
Certain individuals that metabolize nicotine relatively slowly
are more likely to succeed by quitting cold turkey. This is
because they are not as physically addicted to nicotine as other
smokers are. People with a higher dependence on nicotine may
find they need to use a nicotine substitute such as patches or
Slowly Cutting Down - Rather than quitting cold turkey, some
people prefer to gradually reduce the number of cigarettes they
smoke each day. In order for this to work you need to have a
plan to reduce your smoking by a certain amount each day and a
goal for the day when you want to be completely smoke-free.
There are many strategies you can use. You could smoke one less
cigarette each day; you could delay smoking the first cigarette
of the day by a greater amount each day; or you could limit your
smoking to a certain number of cigarettes within a three hour
Nicotine Substitutes - Either of the above methods could be
supplemented with the use of a nicotine substitute like gum,
spray or patches. This helps reduce the craving for nicotine
which is behind the desire to smoke. The brain has become
accustomed to regular doses of nicotine so by supplying the
nicotine by other means quitting the habit becomes easier.
Before using a nicotine substitute consult with your doctor
concerning any health risks that may be associated with it.
Nicotine substitutes are available in the form of chewing gum,
nasal spray, lozenges, inhalators, or tablets that are kept
under the tongue. Patches can also be worn on the skin to
provide a constant supply of nicotine to the bloodstream
throughout the day.
Zyban - Zyban is an antidepressant drug that has been proven
effective reducing nicotine withdrawal symptoms. It is available
by doctor's prescription.
Hypnosis - Hypnosis has also been used to help overcome nicotine
cravings. It seems to be most effective in those who have a
strong desire to quit.
Acupuncture - As with hypnosis, acupuncture works best with
people who are committed to quitting smoking. Both acupuncture
and hypnosis may work by reinforcing the commitment to giving up
smoking. There is no evidence that they are any more effective
than other methods.