Cold turkey is the most successful way to quit smoking, but you wouldn't know it from commercials and smoking cessation public service advertisements. An analysis of 511 studies conducted in 2009 at the University of Sydney in Australia revealed that two-thirds to three-quarters of smokers had stopped without the assistance of medications. However, the researchers point out that the tendency to over-promote methods such as nicotine replacement therapy has medicalized smoking cessation. If you're planning to quit cold turkey, these tips will make it a little easier.
Step 1
Pick a stress-free time to quit smoking and plan on doing it over a few days. A long weekend or a few days vacation are good times to quit. Plan to either quit smoking entirely on day one, or smoke one less cigarette per day until you are smoking only one cigarette the day before you quit.
Step 2
Remove all cigarette paraphernalia from around your home, workplace and car.
Step 3
Eat three meals a day and healthy snacks in between to keep your blood sugar levels stable. Drink acidic juices to increase kidney activity and speed up the rate at which your body expels nicotine, as advised on WhyQuit.com.
Step 4
Be prepared to experience the worst withdrawal symptoms for the first three or four days. They should subside by day seven or 10. Use oral substitutes such as toothpicks, coffee stir sticks, sugarless gum or hard candy to cope.
Step 5
Drink water and sweet liquids to minimize withdrawal symptoms such as headaches and irritability. Decrease your caffeine intake to reduce jitters and anxiety.
Step 6
Practice distraction. Do other activities to keep your mind off smoking. Walking, swimming, house cleaning and going to bed early can help.
Step 7
Join a support group. According to the Lung Association, research indicates that smokers who attend smoking cessation support groups are more successful at quitting.
Tips and Warnings
- You will likely be more successful at going cold turkey if you have a lower level of nicotine addiction.. Ask your family, friends and colleagues for support. Don't be dissuaded from trying again if you're not successful at your first attempt to quit cold turkey. It takes most people five or six tries to finally reach their goal, states the Lung Association.
- You may experience coughing when you're trying to quit smoking because your lungs are trying to clear themselves. Don't try to suppress it with a cough medication. Some smokers experience mild depression, but exercise may provide relief.
Things You'll Need
- Toothpicks
- Straws
- Hard candy
- Sugarless gum
- Water
- Sweet liquids
References
- ScienceDaily.com: Nicotine Replacement Therapy Is Over-Promoted: 2010
- Health Canada: Smoking and Your Body -- Dealing with Withdrawal
- Health Zone: Resolution to Quit Smoking? Distract Yourself So Plans Don't Go Up In Smoke
- American Cancer Society: How to Quit
- WhyQuit.com: SmokeFree.gov Really Buymeds.com
