Smoking is the leading preventable cause of death, yet according to the American Heart Association, more than 23 percent of men and over 18 percent of women in the U.S. are smokers. Smoking cessation, or quitting smoking, is difficult for many people because it is a complex addiction. Smokers develop a nicotine dependency, and they are also in the habit of smoking. They often become psychologically dependent upon the act of smoking.
Motivational Techniques
Many smokers find it helpful to make a list of reasons they want to quit smoking. Benefits of smoking cessation include improved health, greater life expectancy and more money. According to the Department of Health and Human Services, pack-a-day smokers who quit can save an average of $150 per month. Be as specific as possible when making your list. Refer back to it in times of strong temptation.
Some people have success with repeating a personal mantra or daily affirmation reminding themselves that they are strong enough to end their dependency. Another method is to set daily goals or a quit date.
Nicotine Replacement Therapy
Several types of products replace the nicotine in cigarettes. They work by gradually tapering off the amount of nicotine consumed. Non-prescription nicotine replacement products include gums, lozenges and an adhesive patch worn on the skin. Nicotine nasal sprays and inhalers are available by prescription. These products have a range of side effects, so talk to your physician about the best product or combination of products.
Non-Nicotine Medications
Some types of prescription medication help reduce or eliminate the withdrawal symptoms often associated with smoking cessation, according to the National Cancer Institute. These symptoms generally include headaches, irritability and increased appetite, among others.
Buproprion is an antidepressant under the brand name Zyban that is sometimes used to help people quit smoking. The Food and Drug Administration also approved Varenicline, under the brand name Chantix, as a smoking cessation drug. Talk to your doctor about side effects associated with these drugs.
Alternative Therapies
Some people report success with alternative smoking cessation methods, according to the National Cancer Institute. These include hypnotherapy, acupuncture, laser therapy and other non-conventional approaches. However, the NCI also reports that there are no clinical trials demonstrating the success of these methods.
Quitting Cold Turkey
Some smokers find that gradually reducing or replacing nicotine consumption does not work well for them, according Dr. Michael Siegel, a physician and professor at Boston University's School of Public Health in a Columbia News Service article. These smokers prefer to quit all at once, or "cold turkey." They may replace the habit of reaching for a cigarette by chewing gum or eating candy. It is also helpful to avoid situations in which you are tempted to smoke. Some people are able to use willpower alone to stop smoking. It is important to remember that a slip-up is only a momentary setback and not a failure.
