Nicotine is both a stimulant and a depressant, making the smoker feel alert and relaxed at the same time. Many smokers notice a heightened sense of well being and increased memory function, according to Medline Plus, a service of the National Institutes of Health. While the effects may seem like benefits, smoking increases the risk of cancer, heart disease and it is both physically and psychologically addictive. There are ways to curb the withdrawal symptoms of both the physical and psychological variety, so a fear of the negative effects of cessation should never prevent a smoker from kicking the habit.
Step 1
Consult a doctor about the benefits and dangers of nicotine replacement therapy. Over-the-counter products such as nicotine gum and nicotine patches are generally considered safe, but they must be used as directed. Most products come in different dosage levels, so be sure you choose the level that most closely matches the nicotine you get from smoking for the first stage of your quest to quit.
Step 2
Quit smoking entirely before you take any nicotine supplements. Taking nicotine supplements and smoking at the same time can cause dizziness, nausea, dry mouth, upset stomach and dangerously increased heart rate.
Step 3
Eliminate as many visual cues from your environment as possible. This includes throwing away lighters and ashtrays.
Step 4
Change the environment in which you used to smoke as much as possible. You might even try rearranging the furniture if you are used to smoking in a certain room or area. A May 2010 study conducted by C.A Conklin, et al, and published in "Drug and Alcohol Dependency" found that study participants who viewed pictures of environments from their daily lives where it was previously OK to smoke reported more intense cravings than those who viewed pictures where smoking was not allowed.
Step 5
Step down your nicotine dose as directed by the product labeling or your physician. The physical addiction to smoking comes entirely from the nicotine present in the cigarettes. Withdrawal symptoms without the use of nicotine therapy generally start mere hours after the last cigarette and peak two or three days later. Using a reduced nicotine dose in your therapy will help you to gently wean your body from the addictive nicotine and avoid the worst of the physical symptoms.
Step 6
Ask your doctor about drug therapies for the continuing psychological symptoms. Most often, smokers associate certain activities with smoking that can't be eliminated from daily life, such as driving a vehicle. Antidepressants such as Wellbutrin or Zyban can greatly minimize the persistent psychological withdrawal, and they are also useful to combat the depression associated with previous failed attempts to quit smoking.
Step 7
Try quitting again no matter how many times you slip up. Research indicates that most smokers fail on the first attempt, and successfully reformed smokers often had to try several times before they kicked the habit, according to Medline Plus.
