SMOKING CESSATION

THE MOST EFFECTIVE WAYS TO STOP SMOKING

Smoking is a tough habit to kick, but it's one that is worth the effort. Not only does smoking harm your health, but it can also affect those around you through secondhand smoke. If you're ready to quit, there are several strategies that can help you succeed.

Nicotine Replacement Therapy (NRT) is a popular method to help with smoking cessation. NRT comes in various forms such as patches, gum, lozenges, and nasal sprays. These products can help reduce withdrawal symptoms and cravings, making it easier to quit smoking.

Behavioral Therapy can also be beneficial when trying to quit smoking. This type of therapy helps you identify triggers that make you want to smoke and provides strategies to overcome these triggers. Counseling can also provide emotional support during this challenging time.

Medications prescribed by healthcare providers can aid in smoking cessation. Drugs like Chantix or Zyban can help reduce cravings and withdrawal symptoms. It's important to consult with a healthcare professional before starting any medication to ensure it's safe for you.

Support Groups can offer camaraderie and motivation when quitting smoking. Being surrounded by others who are going through the same struggle can provide encouragement and accountability. Online support groups are also available for those who prefer virtual interactions.

In addition - the following techniques are recommended by the American Academy of Addiction Psychiatry.  

Tell your friends and acquaintances, people who you trust and will also hold you accountable,  that you have a  target quit date - and set that date at a reasonable time.  For example, if you have a major work event or stressor coming up that may challenge you,  it may make sense to time the quit date to a time when less is going on.   

If you aren't already exercising,  definitely add this component in.  Having a trainer can be helpful in providing you structure and helping you measure your gains - which reinforces healthy habits.   This is also important because it will boost your endorphins and enkephalins - natural brain peptides that create pleasure, enhance mood and promote tranquility.   These are critical in making any type of nicotine withdrawal you experience less difficult. It also keeps you in touch with the power of your body and lungs, and will create more of a cognitive challenge when thinking of putting something addictive  or toxic into your body.  

I strongly recommend keeping a plastic bag in a closet - and during the period before you quit - every time you finish a cigarette -- put the used cigarette butt into this bag.   This will help after you quit - by allowing you to envision where this habit would go if you multiply the number of cigarette butts to what you would consumer in one year, five years, and ten years.  If you combine that with every other reason you want to quit smoking - it's a reminder not just of where your habit is -- but where it will go.  Consider as you contemplate the bag what this habit is costing you financially, emotionally as. well as the potential costs to your health.  

Develop behavioral rehearsals and structure your environment.  What that means is, have a plan, so that if you have a craving,  you have several other planned behaviors that will take you away from that craving and delay it.   Some examples are, -- identifying three friends that you can call,  again, an exercise regimen,  a support group,  meditation, etc. --  actual behaviors that will change your brain chemistry and give you a way of realizing that you are reclaiming your neural circuitry away from the addictive cycle.   Get ready to give away ashtrays,   find new pathways that avoid places that you know cigarettes are available or where there will likely be people smoking.   Seek out not just smoke-free environments, but environments where smoking is prohibited.   

Think of a timeline.   Remember,  the good thing about getting over an addiction - is that as time goes by, cravings and discomfort will subside, and you'll be reinforced by feeling healthier.

Remember, quitting smoking is a journey, and it's okay to seek help along the way. Finding the right combination of strategies that work for you is key to successfully becoming smoke-free. Don't be discouraged by setbacks, and celebrate every small victory on your path to a healthier, smoke-free life!