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Giving Up Smoking
It's a well-known fact that most smokers would like to stop, but because nicotine is such a highly addictive drug, it is far from easy. Really wanting to break the habit is very important. Smokers who survive a heart attack are the most likely to succeed - they are suddenly highly motivated. Find a reason for quitting before you have no choice!
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You will live longer and live better |
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Giving up will lower your chance of suffering a heart attack, stroke, or cancer |
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The people you live with, especially your children, will be healthier |
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If you are pregnant, quitting smoking will improve your chances of having a healthy baby |
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You will have extra money to spend on things other than cigarettes |
Many people begin by setting a date on which to stop smoking. Tell your friends, family and co-workers that you are giving up and want their support. Ask them not to smoke around you or leave cigarettes lying around. It is also helpful to change your environment by getting rid of all cigarettes and ashtrays in your home, car and place of work.
If you have tried to stop smoking before, review your past attempts to quit. Think about what worked and what didn't. As far as possible, don't allow people around you to smoke, for example in your car or your home.
Most relapses occur within the first three months after quitting. Don't be discouraged if you start smoking again. Most people try several times before they finally succeed in breaking the habit. Here are some difficult situations to watch for:
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Alcohol: Drinking alcohol lowers your chances of success, particularly if you have been accustomed to smoking while you drink. |
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Other smokers: Being around other smokers can make you want to start again. Once you have stopped, make up your mind not to smoke again - not even a puff. |
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Weight gain: Smoking suppresses appetite, so many former smokers put on weight when they quit. Eat a healthy diet and stay active. Don't let a small amount of weight gain distract you from your main goal - which is to give up smoking. |
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Bad mood or depression: There are plenty of ways to improve your mood other than smoking. |
Studies have shown that you have a better chance of successfully quitting smoking if you have help. Get individual, group, or telephone counselling to help you quit. The more support you have, the better your chances of succeeding. Programs are given at local doctors' surgeries and health centres; also see our Resources section below.
Relatively few smokers succeed in kicking the habit by going "cold turkey" and using sheer will power to stop. There are several medical methods available, which can greatly increase your chances of succeeding in giving up. Some of these treatments are available over-the-counter, but if you have a medical condition, are pregnant or breast feeding, it is advisable to consult your doctor before trying any of these methods.
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Nicotine patches: This is a form of nicotine replacement therapy (NRT) where patches are stuck onto the skin like sticking plasters. The patch contains nicotine, which is slowly released into the body through the skin, easing the withdrawal symptoms. The nicotine delivered does not contain the other harmful chemicals released by cigarettes and does not harm the lungs. The strength of the patch should be gradually reduced over a period of eight weeks. |
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Nicotine gum: In this NRT method, gum which contains a nicotine compound is chewed to slowly release nicotine into the mouth. Nicotine gum is available without a prescription and in varying strengths.
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Nicotine inhalator: This looks like a cigarette, but holds a cartridge containing nicotine. It delivers a measured dose of nicotine vapour whenever you feel a craving for a cigarette. Like other NRT methods, although it helps to reduce the withdrawal effects of stopping smoking, you will still need willpower because it may not completely remove the desire to smoke.
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Non-nicotine based chemical treatments: These are drug treatments that may help you stop smoking. The best-known is Zyban, though anti-depressants, anti-anxiety drugs and others have also been tried. These treatments are only available on prescription under medical supervision. As with all drug treatments, there may be side effects. |
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Hypnotherapy and Acupuncture: These are the best-known alternative or complementary therapies that may help you give up smoking. Hypnotherapy works on the underlying impulses that make us want to smoke, and it can strengthen the will to stop. Acupuncture aims to restore inner equilibrium to help with the effects of nicotine withdrawal. Although there is no scientific evidence in their favour, many people prefer these therapies as a natural alternative to drugs and NRT treatments. For further information see the National Register of Hypnotherapists and Psychotherapists or the British Acupuncture Council
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The NHS offers plenty of free help and support for people who want to give up smoking, including information on stop smoking groups and one-to-one help and support.
QUIT is an independent charity whose aim is to save lives by helping smokers to stop. Smokers wanting to quit, please call 0800 00 22 00.
Action on Smoking and Health (ASH) supports the UK campaign for clear, effective legislation to reduce and eventually eliminate the carnage caused by tobacco.
Give up Smoking Online resources for advice, information and the support you need to stop and stay stopped.
Visit UKOrbit's Consumer & Advice Centre for further help and information.
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