Quitting The Habit How To Choose The Right Method?
by: Julia Martinez
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 gum.
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
period.
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.
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