If you've tossed around the idea of kicking the habit, then you probably know that there's no simple remedy to stop smoking. Nicotine, the highly addictive drug in tobacco products, will hook you just as hard as heroin or cocaine, according to the American Cancer Society. Your body and your mind become dependent on your next nicotine fix. To find a successful remedy to stop smoking, you must achieve both physical and mental control of your addiction. Your hard work begins with a successful stop-smoking plan and can be accomplished with the help of your doctor and outside support networks.
Strategy for Smoking Cessation
Part of your decision to stop smoking should entail a comprehensive master plan, says the Mayo Clinic. Pick a day to quit that's not too far away, preferably within the month. Write down all of your reasons for wanting to stop smoking, including both health and personal reasons. For example, you might want to tally up how much you've been spending on cigarettes each year and let that be your point of motivation. Keep the list someplace accessible, such as on your refrigerator or in your wallet, advises the National Cancer Institute. Decide what method you plan to use as a remedy to stop smoking and whether you'll include aids such as nicotine replacement therapy or smoking cessation medications as a part of your strategy.
Cold Turkey
Going without cigarettes or other tobacco products suddenly--also known as going "cold turkey"--is the most cost-effective, self-directed way to stop smoking. According to the American Cancer Society, if you've smoked habitually for a few weeks or longer, you can expect to go through withdrawal symptoms. These peak two to three days after the last puff, but can linger on for weeks. You may notice light-headedness for the first couple of days, but this generally resolves. Other symptoms of withdrawal may include tiredness, inability to focus, insomnia, headache, increased appetite and weight gain. These symptoms become less pronounced the longer you refrain from smoking, says the American Cancer Society.
Nicotine Replacement Therapy
Nicotine replacement therapy, or NRT, is an alternative way to get nicotine into your body without experiencing the more hazardous effects of smoking. These may include nonprescription patches, gum, lozenges, prescription nasal sprays and inhalers, says the Mayo Clinic. According to the American Heart Association, NRT is both safe and effective and makes you twice as likely to quit smoking. NRT entails gradually "weaning" you off nicotine. For example, if you use a nicotine patch, you may start by applying a patch with a stronger dosage to your body, then decrease during a designated time period. NRT works best when accompanied by methods to address behavioral modification, such as counseling and group support.
Smoking Cessation Medications
You may be familiar with medications such as bupropion and varenicline by their trade names, Zyban and Chantix, respectively. These too can control nicotine fits by making smoking itself less pleasurable and reducing the severity of nicotine withdrawal, says the Mayo Clinic. These oral medications, which are approved by the U.S. Food and Drug Administration to curb smoking, are available only with a doctor's prescription. As with NRT, prescription smoking cessation medications are most successful when combined with a program tailored to address your behavior and attitude toward smoking, says the Mayo Clinic.
The Hard Part
The hardest part of smoking cessation, regardless of which method you choose, is riding out strong urges to revert to old patterns of behavior that can undermine even the strongest of wills. In the booklet "I Quit!" the Anne Arundel County Department of Health in Maryland describes the period of nicotine withdrawal as the "crazies." Short-tempered, anxious, irritated and generally unpleasant to be around, you'll likely experience some of the symptoms of withdrawal described above. The Mayo Clinic suggests ways to ride out the tide. Avoid environments and situations that make you want to smoke, even if it means avoiding friends who smoke. Have something healthy on hand to munch on, such as raw vegetables and nuts. Chew a piece of gum. Reach out for support online by joining virtual support groups. Become physically active--take a walk, go for a bike ride or give your house a thorough cleaning. Whenever you feel a strong urge to smoke, force yourself to wait 10 minutes, advises the clinic. This gives you time to get over the craving.
Get Support
A tobacco treatment specialist, phone-based counseling program or local in-office program can help you stick to your stop-smoking plan, says the Mayo Clinic. Phone counseling programs are particularly beneficial, as they allow you to get help from the comfort of your own home. Enlist the help of friends and family members. Inform them about your decision to stop smoking and tell them how they can help you kick the habit. The more counseling and support you receive, the more likely you are to remain smoke-free, says the Mayo Clinic. If you need additional help, ask your treating physician, an area hospital or clinic or peruse the pages of the phone book to see what resources are available.
Reach Out
For more information about the best remedy to stop smoking, talk to one of the National Cancer Institute's smoking cessation counselors at 1-877-448-7848. To get help within your state, call 1-800-784-8669.
