How To Give Up Smoking

"It's easy to quit smoking; I've done it hundreds of times." -- Mark Twain

There are many different ways to give up smoking. Some experts advocate using pharmacological products to help wean you off nicotine, others say all you need is a good counselor and support group, or an organized program. To add to the confusion, you may find there is a study that says this way works better than that one, and then when you look again, you find there is another study that says, no, that one works better than this one.

But one thing most experts agree on is that a combination works best. For example, nicotine replacement therapy on its own, or counseling on its own is not as effective as a combination of the two.

In this article you can read about some of the more common elements of successful quit smoking programs. And at the end is a list of Top Tips to Quit Smoking.

Elements of Successful Quit Smoking Programs

If you are looking to put together or select a quit smoking program, I suggest you consider four elements in your "combination":

1.       Appropriate use of pharmacological products. If you feel you are severely addicted to smoking, you may wish to consider nicotine replacement products so your body gradually gets used to living without nicotine: always talk to your doctor, pharmacist, or qualified quitting expert first before using these drugs.

2.       Advice and support. Advice and support can help you become more self-aware, identify your triggers and when moments of weakness may occur, develop strategies and contigencies, keep you realistically grounded and on track with your plan, and prevent relapse. Examples include one-to-one or in-person counseling, telephone counseling, internet programs, group support, mentoring, and coaching.

3.       Measuring and recording. To help you see in black and white how much you smoke, how much it costs you, how much you could save; also keeping a journal of your quitting journey.

4.       Improving your knowledge: Read the science, talk to experts, and learn for yourself how smoking damages your health and the health of those around you. Learn how others tackled the challenge.

If you have had a health problem, such as a heart attack or stroke, or if you are pregnant or planning to start a family, go and see your doctor and discuss your quit plan before you start.

Pharmacological quit smoking products

There are more than 4,000 harmful chemicals in tobacco. Nicotine is the one that makes you addicted to smoking. The idea of nicotine replacement products is to help you gradually wean yourself off nicotine. They deliver a small amount of nicotine to relieve the symptoms of withdrawal. Giving up the replacement product is easier than giving up smoking.

Nicotine replacement products come in many forms, the main ones being:

       Nicotine gum,

       Nicotine patch,

       Nicotine nasal spray, and

       Nicotine inhaler.

Proper use of such products can often be the key to successfully quitting for good. Here is an example of how it works:

Stage 1: Stop smoking (NEVER use nicotine replacement products if you are still smoking).

Stage 2: Use nicotine replacement therapy (having first consulted an expert about the best product and dose for you) to help manage your cravings. Gradually reduce the dose in line with the program you are following.

Stage 3: Meanwhile, seek out and start on a support program, such as counseling or group therapy. Make sure you discuss your use of nicotine replacement products in your counseling so the two therapies work with each other.

Aim to be free of both cigarettes and the nicotine replacement product within three to six months.

To decide which product is most likely to help you, talk to a qualified expert. Go and see your doctor, he or she may advise you, or refer you to a smoking cessation expert who knows about appropriate use of nicotine replacement products.

Knowing how dependent you are on nicotine can help you decide whether you wish to use replacement products. Some quitting centres may ask you to fill in a short questionnaire, such as the "Fagerstrom Test" to assess yournicotine dependence. This asks you:

1.       How soon do you smoke your first cigarette after waking up?

2.       Do you find it difficult to abstain from smoking in places where it is forbidden?

3.       Which cigarette would you most hate to give up?

4.       How many cigarettes do you smoke a day?

5.       Do you smoke more frequently in the morning (in the hours after getting up), than the rest of the day?

6.       Do you smoke even if you are so ill you have to stay in bed?

Your answers generate a score that indicates how dependent you are on nicotine. The higher your dependence, the more likely you are to benefit from pharmacological products to help you cope with withdrawal symptoms and quit smoking.(medicalnewstoday)