How to quit smoking

24 November 2023

Even heavy smokers know that smoking is a bad habit that has harmful effects on your health. Many people dream of quitting smoking but are afraid of "withdrawal syndrome. "In our article we will discuss how to quit smoking quickly and effectively.

Generally speaking, when we talk about smoking, it is more correct to talk about "tobacco" rather than "nicotine" addiction. According to the World Health Organization's International Classification of Diseases, tobacco dependence is a physiological behavioral disorder based on the use of psychoactive substances. True nicotine addiction is just one type of tobacco addiction.

What is nicotine addiction

Nicotine is involved in many biochemical processes in our bodies. This is why smoking is the cause of over 40 different diseases. Tobacco smoke contains more than 7, 000 harmful chemicals, as well as carbon monoxide and tissue-damaging free radicals.More than half of smokers dream of quitting this harmful habit, but before you can quit smoking, you need to find out why a person smokes. Doctors divide all causes of smoking into several types of smoking behavior:

"Stimulate»

This smoking behavior manifests itself in people who believe that cigarettes stimulate them, energize them and relieve fatigue. The dependence in these individuals is psychological in nature, and smoking cessation can lead to vegetative vascular dystonia and asthenic symptoms.

"cigarette game»

People with this behavior smoke rarely, usually "for companionship" and no more than 2-3 cigarettes per day. They are more interested in accessories: ashtrays, cigarette cases, lighters, expensive cigarettes. Smoking is more of a game than an addiction.

"relaxation»

For such people, quitting smoking is very difficult. For them, cigarettes are a means of extra pleasure when relaxing, and the situation when smoking should be comfortable and relaxing.

"support"

This type of smoking is necessary for a person to reduce emotional stress. These people smoke when they are shy, angry, uncertain and unhappy.

"Thirsty»

This type is related to the body's dependence on nicotine. Despite all bans, falling nicotine levels in the blood force people to smoke. This smoking behavior can be considered true nicotine addiction.

"reflection»

Such smokers smoke instinctively without considering the fact of smoking. They smoke more frequently, heavily and "automatically" while at work. Most of the time, they can't explain why they smoke.All of the above types of smoking behavior can occur individually or in various combinations.Tobacco addiction progresses with increasing smoking experience and goes through three stages of development:

Phase 1 - Initial phase. Smokers occasionally smoke out of psychological dependence. No physical dependence was observed during this phase.
The second stage is characterized by initial manifestations of physical dependence on nicotine.
The third stage combines the obvious elements of psychological and physical dependence on nicotine.

To find out if you have a nicotine addiction, answer a few questions:

Do you smoke more than one pack of cigarettes a day?
Do you feel like smoking within half an hour of getting up?
When you quit smoking, did you have a strong urge to smoke again and suffer from "withdrawal symptoms"?

If you answered yes to all 3 questions, you are heavily dependent on nicotine.The cause of addiction is nicotine itself, which reaches the brain within 7 seconds of the first inhalation of a tobacco product. There, nicotine interacts with nicotinic receptors and promotes the production of neurotransmitters, including dopamine. These substances can create nicotine addiction. Once a smoker quits smoking for a long time, the levels of these substances in the blood drop, and a "withdrawal syndrome" occurs: craving to smoke, anxiety, decreased concentration, restlessness and irritability, weakness, discomfort, and discomfort. A person may develop a cough, insomnia, and other physical symptoms. The duration of this period can vary from a few days to a few months. That's why doctors recommend that smokers take special medications.

Interesting facts about smoking

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facts about smoking	describe
Number of smokers in the world (World Health Organization)	1 billion people
Percentage of smokers by gender	40% of all men, 9% of all women
In which countries is smoking more common?	Kiribati, Montenegro, Greece, Timor
In which countries is smoking less common?	Ghana, Ethiopia, Nigeria, Eritrea, Panama
diseases caused by smoking	Baldness, cataracts, early wrinkles, hearing loss, skin cancer, tooth decay, emphysema, osteoporosis, heart disease, gastric ulcer, miscarriage, spermatogenesis disorders, psoriasis, thrombo-obliterative disease, cancer of more than 15 types of organs
Annual mortality due to smoking (World Health Organization)	More than 7 million people (1. 5 million of them women) – one every 6. 5 seconds
Annual mortality from exposure to SHS (second-hand smoke) (World Health Organization)	1. 2 million people (64% women, approximately 65, 000 children)
Popular Myths About Smoking	Quitting smoking can lead to weight gain; You should not quit smoking during pregnancy; A cigarette can help you relax; Quitting smoking can be stressful; There are safe ways to smoke; Light cigarettes are less harmful.

5 best ways to quit smoking

Most smokers have tried to quit smoking at least once in their lives. Some people succeed, but others can't handle the painful withdrawal symptoms and the attempt fails. In addition to willpower, you may need special medications or expert help.Tobacco addiction is one of the most serious addictions and develops faster than, for example, alcohol addiction. That's why it's difficult to treat.

1. Drugs

Doctors use two types of medications to treat nicotine addiction: nicotine replacement drugs (NRT) and nicotine-free medications. These products are beneficial for both those who want to quit smoking completely and those who want to reduce the intensity of their smoking. However, positive results can only be achieved when psychological dependence is eliminated, and WIP simply provides a time delay to address this issue.

Medications without nicotine

Medications that do not contain nicotine include nicotinic receptor antagonists (NRAs) and atypical antidepressants. However, atypical antidepressants are not officially used to treat nicotine addiction.Nicotinic receptor antagonist drugs prevent nicotine from interacting with nervous system receptors and smokers no longer enjoy smoking.ANR started 1 week before the expected quit date and continued for 12 weeks. Between 8 and 35 days of treatment, complete smoking cessation is recommended.Advantages and Disadvantages:

The treatment period of ANR is several times shorter than that of NWP; the drug does not need to be discontinued gradually; the treatment effect is good.
Available by prescription; has complex dosing regimen; many contraindications; do not use under 18 years of age, pregnant, or breastfeeding.

nicotine replacement drugs

Nicotine replacement products (NRT) are designed to deliver nicotine directly to the body as an alternative to regular smoking. Such products are available in the form of lozenges, patches, gum, sprays and inhalers. Quitting smoking is achieved by easing withdrawal symptoms and gradually reducing the dose of medication. Nicotine penetrates into the bloodstream and how long it remains in the body depends on the form of the drug. Nicotine patches are applied directly to the skin. The patch releases nicotine for 16-24 hours. Gum, sublingual tablets, and sprays work faster, but nicotine remains in the bloodstream for a much shorter period of time. The fastest-acting medication is nicotine spray. After use, effects appear within 60 seconds.Advantages and Disadvantages:

Eases withdrawal symptoms; suitable for people who do not want to quit smoking completely; minimal number of contraindications.
Consult a doctor before use; cannot be used under 18 years of age, pregnant or lactating.

2. Psychotherapy

Psychotherapy to combat nicotine addiction

Psychotherapy helps develop a positive attitude and instills skills in managing nicotine addiction. Psychotherapy is most effective when combined with medication. Psychotherapists often use Eriksonian hypnosis, cognitive psychotherapy, and a number of other techniques. After 2-3 sessions with a psychotherapist, the patient's need to smoke disappears.Advantages and Disadvantages:

The treatment effect is significant; enhances the effect of drug treatment; only requires 2-3 courses.
Highly qualified specialists are required; depends on patient motivation.

3. Acupuncture

This approach is based on targeting biologically active points in the body, helping to relieve withdrawal symptoms and the body's cravings for smoking. Most commonly, a course of treatment consists of 3-10 procedures during which needles are placed on acupuncture points on the arms and legs. Another popular method is pin buckles, which are permanently installed under the skin of the auricle. The moment the desire to smoke arises and the patient presses it, the craving subsides.Advantages and Disadvantages:

No medication is required; the course of treatment is short; there are no contraindications or side effects;
High patient motivation is required; you can only trust highly qualified specialists.

4. Doctor consultation

Your doctor can help you find ways to quit smoking

The first stage of nicotine addiction is psychological dependence. It is most commonly associated with "smoking rituals". Reasons may be the companies involved, the association of smoking with drinking coffee or driving. Among young people, starting to smoke may be motivated by a desire to appear more mature, independent, and have a certain "status" position. In this case, the decisive factor in quitting smoking may be a conversation with a doctor, such as a psychotherapist or an anesthesiologist. Awareness of the health hazards of smoking and help from experts will help break free of the conditioned reflexes that lead to cravings.There are free advice centers where operators are available over the phone at any time of the day to provide advice and help you find the most effective way to quit smoking. Doctors will be able to recommend various programs and courses designed to overcome addiction.Advantages and Disadvantages:

Consulting a doctor can improve the effectiveness of any treatment; if you are highly motivated, you can get it done without the use of drugs.
Only weak levels of dependence can be helped; quitting requires a high degree of motivation.

5. Behavioral therapy

This set of measures aims to create favorable conditions for quitting smoking or reducing the number of cigarettes smoked. According to statistics, only 3-7% of smokers are able to quit smoking without expert help and medication. However, it will be much easier to quit smoking or reduce the intensity of your smoking by changing your behavioral patterns.

Decide whether to quit smoking immediately or gradually. If not immediately, make a plan to gradually reduce the number of cigarettes you smoke.
If you decide to quit smoking immediately, set a date in advance. Try to time it around events that are important to you. On the eve of the day, smoke twice a day to saturate your body with nicotine.
If you regularly smoke at work, schedule your quitting sessions during holidays or weekends. Try to find a quit smoking buddy.
When gradually quitting smoking, try to avoid smoking after sleeping and eating. Keep cigarettes, lighters and ashtrays out of your sight. Try not to smoke in front of children, relatives and in society. Frequently go to places where smoking is prohibited.
Don't buy cigarettes in advance and try to smoke only half a cigarette.
If you have the urge to smoke, don't do it right away. Intense craving to smoke lasts 3-5 minutes. Before that, do some exercise or take a walk.
Try quitting smoking regularly for a period of time: half a day, a day, a few days, etc.
Go to Gym. Active physical activity can increase the production of happy hormones and reduce withdrawal symptoms.

Doctor's advice to people who want to quit smoking

Nicotine addiction manifests itself on a psychological, emotional and physical level. Doctors believe that the main key to successful quitting is strong motivation. That’s why every smoker should know about the harmful effects of smoking and the benefits of quitting smoking.Most doctors are skeptical about the ability of "experienced" smokers to quit the habit on their own. Experiments with nicotine replacement therapy drugs are equally dangerous.Treatment for nicotine addiction should be comprehensive and individualized. There are several techniques that have been developed to effectively solve this problem. Treating addiction is a serious and time-consuming task. Without a doctor's consultation and supervision, achieving success will be much more difficult. After assessing the level of addiction and your physical characteristics, a qualified specialist will choose a treatment option that is right for you. Only in this case will the result be positive and expected.