The nicotine in tobacco products is heavily addictive, so much so that many ex-smokers start smoking again within a few weeks or months, according to the National Cancer Institute. If you want to kick the habit but find the cold turkey method impossible, try stopping gradually.
The Nicotine Fix
Smoking has an instantaneous effect, increasing the levels of dopamine in your brain that give you a sense of well-being, explains the National Lung Health Education Program. When suddenly deprived of your nicotine, you might experience intense cravings and symptoms of nicotine withdrawal, such as irritability, lack of concentration, difficulty sleeping, depression, anxiety and boredom. Up to 80 percent of former smokers gain weight during the first six months of smoking cessation, according to the National Cancer Institute.
Scheduled Smoking
Scheduled smoking is one strategy you can use to gradually stop smoking, according to Mental Health Net. This method slowly weans you off cigarettes by allotting you a specific time and number of cigarettes you smoke. For example, you can smoke one cigarette every two hours at first. Then you increase the amount of time between smoke breaks to one cigarette every three hours. You continue in such a manner until you're down to one a day, and then you quit entirely. This method is more successful than going cold turkey or simply promising yourself that you'll try to cut down without having a plan in place. It can also be one option for those who can't use nicotine replacement therapy or oral prescription anti-smoking medications.
Scheduled Smoking Difficulties
Scheduled smoking is much different than other smoking cessation plans. Other methods require you to pick a quit date and stick to it, after which you part company with your habit forever. The Mayo Clinic points out that it's not a good idea to keep cigarettes around when you're trying to quit, lest you give into your nicotine urge. If you choose to use scheduled smoking, you still have cigarettes around, as well as items such as ash trays and lighters. It can be tough to control your need for nicotine with easy access to these things.
Other Options
Nicotine cessation products used in NRT--patches, lozenges, gum and inhalers--are approved by the U.S. Food and Drug Administration for safe and effective use. These products deliver nicotine to your body without the harmful effects of cigarette smoke itself, according to the National Cancer Institute. Prescription oral medications such as bupropion and varenicline reduce both your urge to smoke as well as symptoms of nicotine withdrawal. However, you cannot smoke while using these medications.
Making Choices
To choose the best stop-smoking plan, the Mayo Clinic advises that you speak with your doctor about your desire to quit. Get information about NRT and smoking cessation medications to see how they compare to a plan to stop smoking gradually. The Mayo Clinic points out that a pivotal aspect of your overall strategy to stop using tobacco is counseling to address your behaviors and attitudes toward nicotine use. Join a local support group, or find one online. See whether a hospital offers smoking cessation classes. You'll have much better success if you have a support system in place to keep you from reverting to old habits.
