Once you quit smoking, you have a better chance of not relapsing if you understand the physical and mental factors, according to the American Cancer Society. As you work your way through the six stages of smoking cessation, you face the challenge of overcoming your physical addiction to nicotine and breaking your emotional dependence on smoking. Understanding the stages of smoking cessation can help you go the distance and avoid or recover from a relapse.
Nicotine Addiction
Nicotine is as addictive a drug as cocaine or heroine, according to the American Cancer Society. When you stop smoking, you experience physical and emotional withdrawal symptoms that range from dizziness and headaches to irritability and weight gain. You might even feel depressed or experience a lower heart rate. Nicotine withdrawal also involves the mental aspect of letting go of a habit that is a part of your life. Understanding what to expect with withdrawal can prepare you to make it through the stages.
Thought and Planning
The first three stages of smoking cessation involve denial, acceptance and developing a plan for quitting. During the precontemplative stage, you're likely to deny that you need to quit, according to the American Association of Family Physicians, and may even deny that there is a problem with smoking. Reaching the contemplative stage means you have thought about smoking, see it as a problem and admit that you want to stop. During the preparation stage, you might develop a plan to stop smoking, set a quit date, investigate quitting aids and decide how you will quit.
Quitting
During the last three stages of smoking cessation, you are active in carrying out your decision and your plan. You quit smoking during the action stage. The maintenance stage involves working to abstain from smoking and managing your withdrawal symptoms. Relapse is the final smoking cessation stage. Although all people who stop smoking don't go through the relapse stage, relapse is common. Often, smokers return to smoking to stop the withdrawal symptoms. You might cycle through the six stages of smoking cessation a few times before you quit for good.
Ending the Cycle
When you experience temptation or a strong desire to smoke, the American Cancer Society recommends reviewing your decision to quit, including your reasons, the benefits of stopping and the difficulty of overcoming addiction. During your preparation stage, add ideas for how to cope with withdrawal, temptation and weight gain. Remember that one cigarette or one puff is a slip that can lead to a relapse. If you have a slip or a relapse, use your experience quitting to improve your chances for success as you start again.
References
- American Cancer Society: What Do I Need to Know About Quitting?
- American Association of Family Physicians: Smoking Cessation: Integration of Behavioral and Drug Therapies
- American Heart Association: Identifying Stages of Change for Smoking Cessation Counseling
- American Cancer Society: Guide to Quitting Smoking
