With myriad nicotine patches, gums, nasal sprays and pills, there are many tools available to help smokers quit. Quitting cold turkey is the most successful method used to kick the habit long term, according to Dr. Simon Chapman, director of research and professor of Public Health at the University of Sydney Medical School. One of the most rewarding health decisions a person can make is to quit smoking cold turkey.
Step 1
Create a quit plan.
A quit plan should involve a date to quit smoking, an emergency plan for how to deal with withdrawal and temptation, and weekly rewards after a successful smoke-free week.
Step 2
Keep a quit journal.
In the first 10 days of a smoke free journey, a smoker often experiences symptoms of withdrawal. When the body goes through nicotine withdrawal, feelings of anger, irritability, and impatience may surface, according to research in the journal Health Psychology. Write down the physical and mental changes experienced and the emotions attached to them. The journal should also include all of your reasons to stop smoking cold turkey.
Step 3
Clean house!
Dispose of old lighters, cigarette cases, ashtrays, and other items that may act as a reminder of the smoker's former life. Removing triggers and reminders of the old lifestyle can help to avert relapse.
Step 4
Stay Active.
Joining a social club, volunteering, or adopting a fitness regimen will focus the mind on positive tasks and away from the desire to smoke. Many people notice weight gain once they quit smoking. Nicotine is an appetite suppressant. When nicotine exits the system, a person may experience post-withdrawal cravings. Physical activity is a great way to keep the weight in check and the mind off smoking.
Step 5
Get Support.
Quitting cold turkey can prove overwhelming without a plan to manage cravings and emotions during the withdrawal stage. A supportive network will help keep a person focused on the goal to remain smoke-free, advises the National Cancer Institute. Join a smokers' support group or share the decision to quit smoking with family and friends.
Step 6
Accentuate the positive.
Focus on the numerous benefits of quitting. A former smoker will save money, extend life expectancy, and have better health.
References
- Chapman S, MacKenzie R (2010) The Global Research Neglect of Unassisted Smoking Cessation: Causes and Consequences. PLoS Med 7(2)
- Spring, B. (1991) Weight Gain and Withdrawal Symptoms After Smoking Cessation: A Preventive Intervention Using d-Fenfluramine. Health Psychology 10(3)
- National Cancer Institute, U.S. Department of Health and Human Services, National Institutes of Health; Clearing the Air: Quit Smoking Today
