Introduction
Smoking cessation means quitting smoking. There are many different methods of smoking cessation, from going �cold turkey� to using medication.
Everyone knows that smoking is harmful, so why do so many people maintain this costly and potentially lethal habit? The reason is simple: they are addicted. But being addicted doesn�t mean it's impossible to quit. Anyone can succeed -- if they have a plan.
Causes/Risk Factors
Nicotine is the drug in tobacco that physically causes addiction. It enters the bloodstream through the lungs when smoke is inhaled. As a psychoactive drug, nicotine excites electrical activity in the brain. At the same time, it also has a calming effect, especially during times of stress, by stimulating the brain's pleasure centres.
Most of the reasons that smokers give for continuing to smoke are based on these seductive properties. They say they smoke for the sense of increased energy or stimulation it gives them, for the satisfaction of handling or manipulating things, to enhance pleasurable feelings accompanying a state of well-being, and to decrease negative feelings by reducing a state of tension or emotions of anxiety, anger or shame.
A smoking addiction occurs when a person has formed an uncontrollable dependence on nicotine, often to the point where stopping smoking would cause severe emotional, mental or physical reactions. Regardless of whether you have a serious (15 or more cigarettes a day), moderate (eight to 14 cigarettes a day) or low nicotine addiction (less than 10 cigarettes a day), if you still feel the need to smoke on a regular basis, you're addicted.
What You Can Do
Smokers often say, "Don't tell me why to quit: tell me how." There is no single right way to quit, but there are some key elements in quitting smoking successfully. These include: making the decision to quit; setting a quit date; choosing a program plan that's best for you; dealing with withdrawal; and staying smoke-free.
A small initial measure you can take is to cut the ends of your cigarettes in half. This will start to reduce your nicotine intake.
Begin a smoking journal. In it, you'll record everything from your decision to quit to your progress to your eventual success and maintenance. This journal will become one of your primary support tools. The first thing you should write about is: Why do I want to quit? List your reasons. Examine them. Finding motivation is a key step on the path to quitting.
Identify your personal triggers: behaviours or habits that go with your tobacco use, such as lighting a cigarette when you get out of work or get into the car. List the times of day you light up. What are you doing each time? For example, do you smoke after eating dinner? If you do, then finishing dinner would be a smoking trigger for you.
Create a plan to avoid your triggers and lessen the urge. Say one of your triggers is smoking in the car. Consider playing the radio and chewing gum while driving to 'redirect' your attention. Or, if you smoke after eating lunch, try going for a walk instead. It won't be easy at first, but your regular smoking behaviour needs modifying.
Work with your doctor or a professionally supervised support group in developing and sticking to your plan. You may end up using nicotine replacement therapy, such as the Patch and nicotine gum.
True cessation of smoking can only be achieved day by day, so try quitting for one day to see what it feels like. Get through one day and see how you feel. It will reveal a great deal in terms of identifying your smoking triggers.
Since many people smoke to cope with stress, build your stress resilience. Learn to use stress-reduction techniques. Complementary therapies like hypnosis and acupuncture can sometimes help.
What You Can Take
There are several medications that can reduce the urge to smoke for some people. Common medications used for smoking cessation are bupropion, varenicline and nicotine replacement therapy.
Bupropion is a medication that helps reduce the craving for nicotine, as well as other symptoms. Varenicline also helps to quell the effects of nicotine and the sense of satisfaction it gives.
Nicotine replacement therapy involves administering nicotine to your body through gum, inhalers or patches taped to the body. This therapy is especially good for the withdrawal symptoms smokers can experience when they try to quit.
All smoking-cessation medications have side effects and under certain circumstances, including pregnancy, should not be used. Ask your doctor if medication might help and what kind would be most beneficial for you.
Further Resources
Contact the Canadian Lung Association at www.albertaquits.ca or 1-866-332-2322 and the Tobacco Control Program at www.hc-sc.gc.ca/hl-vs/tobac-tabac/index_e.html or 1-866-318-1116.
