6 Easy and Effective Ways to Quit Smoking
Smoking cigarettes contributes to almost 1 in 5 deaths. Quitting smoking can add years to your life. Though the earlier the better, it’s never too late to quit.
Making the commitment to quit smoking is already half the battle. It’s not going to be easy. But knowing where to start on your path to becoming smoke-free can help you take the leap. So, choosing the best way to quit is a good first step to ensure you stick with it.
Have a plan first!
You have to pick a date in the upcoming few weeks, share it with your friends and your family, and mark it on your calendar. That date must be the completely stop smoking date. Thus, be prepared for how you will handle any withdrawal symptoms. Then identify and avoid the things that triggers your craving for a cigarette. You should start exercising before your quit date to minimize weight gain when you stop smoking and find distractions to keep your mind and hands busy. Get ready some nicotine replacement products like nicotine gum and patches if you plan to use them.
Following are some easy and effective ways for you to stop smoking today.
1. Go for cold turkey (no outside help)
About 90% of people do quit smoking without outside support such as aids, therapy, or medicine. However, it's not the most successful method although most people go this way. Only about five to seven percent are able to quit on their own.
2. Use Nicotine replacement therapy (NRTs)
NRTs can help you fight the withdrawal symptoms associated with quitting smoking by reducing the cravings that you experience. They give a controlled dose of nicotine while sparing you from exposure to other chemicals found in tobacco. There are several types, including nicotine gum, patches, inhalers, sprays, and lozenges.
3. Consider non-nicotine medications
The FDA have approved two non-nicotine-containing drugs, bupropion (Zyban) and varenicline (Chantix) help smokers quit. They also reduce cravings and withdrawal symptoms by acting on chemicals and receptors in the brain that play a role in nicotine craving.
4. Seek behavioral support
Behavioral support involves working with a counselor to find ways not to smoke. It can range from written information, individual counseling in person, by phone, or online. Together, you'll find your triggers and make your tailored-made plan to get through the cravings.
5. Try alternative therapies
Some alternative methods which can help you stop smoking include: electronic cigarettes (E-cigarettes), hypnosis, acupuncture, magnet therapy, cold laser therapy, herbs and supplements, yoga, mindfulness, and meditation. E-cigarettes are a hot research topic at the moment and studies have found that e-cigarettes are less addictive than cigarettes but are not completely risk-free.
6. Combo treatments
You might be more likely to quit for good by using a mix of different methods above, such as using both a nicotine patch and gum. Other combinations include behavioral therapy with nicotine replacement, prescription medication with nicotine replacement therapy patch, and a nicotine replacement therapy patch with nicotine spray.