Introduction:
Many people who fall addicted to smoking find it very hard to stop the habit. Yet, they must put in their best efforts to quit smoking, which will otherwise lead to serious health consequences. For people with a long time addiction to smoking, the task of weaning off the habit might seem impossible. But doctors and medical professionals have devised systematic plans for achieving this goal. For individuals who are sincere and earnest about quitting smoking following a systematic and step by step approach will pay rich dividends for health. Ideally, this process should be planned in consultation with a qualified medical professional. The rest of this essay sets out these useful steps in more detail.
Step 1: Practicing Deep Breathing:
Many people underestimate the power of this seemingly simple exercise. People who want are trying to quit smoking would probably have started by tapering down the number of cigarettes per day. But this process will not be easy and the craving for nicotine will heighten at periodic intervals in the day. The easiest way of reducing the nervous tension at these moments is by taking a few deep breaths. One can also practice yoga techniques of breathing, which will provide some relief. Of course the addicted person should keep practicing these exercises whenever the urge for nicotine intensifies.
Step 2: Modifying the Diet:
For people addicted to smoking, the problem will be increased by the consumption of alcohol, sugary drinks and coffee. So while they are attempting to quit smoking, they should also at the same time reduce the intake of these harmful drinks. Instead they should increase the daily intake of water, which will help flush out nicotine and other toxins from the body. Sometimes, during the process of quitting smoking the patient’s appetite will increase. This situation should be handled carefully by choosing nutrient rich food items and avoiding junk foods.
Step 3: Making necessary lifestyle changes:
If a person is regular to a particular restaurant or bar where smoking is allowed, then they should make a conscious effort to change their routine. It is quite likely that the close friends’ circle of the addicted person also has many smokers. Then it may be necessary for avoiding social situations that would entice smoking. This arrangement need not be a permanent one. Once the patient feels confident in themselves, they can resume their usual routines. In other words, once the first few weeks of abstinence are successfully overcome then it will increasingly become easier later on.
Step 4: Taking Nicotine Replacement Therapy (NRT):
The craving for nicotine intake can be successfully managed by substituting with nicotine patches, nicotine gum, etc. Consulting a doctor and drawing up a NRT regimen will assist the process of quitting. In the most extreme of cases, where NRT is not efficacious, trying a trial run on Bupropion (a popular antidepressant medication) can help. It is important to keep in mind that this strategy should be adopted only under the guidance of a registered psychiatrist as it carries significant risk of side effect and overdose. For some patients, a more aggressive approach can be adopted, wherein supplementary medication can be prescribed to go with the primary option. For others, employing two forms of nicotine replacement strategies simultaneously can prove to be effective. It is important to remember that every patient is unique physiologically and hence customized plans should be drawn up to help them quit smoking.
Step 5: Physical Workouts and Cardio Exercises:
As one plans to quit smoking, it is advisable to join a health club or a gym and start exercising. One of the reasons why people reach for a cigarette is stress at work and home. Regular exercise can reduce this stress significantly, thereby decreasing the dependency on cigarettes. The physical workout should be done in moderation. If the patient completely exhausts himself/herself through exercise, then there won’t be sufficient mental reserves to battle through the quitting process.
Step 6: Joining a Support Group:
As is often the case, the process of quitting smoking becomes so much easier if it is done as a group. The successful functioning of support groups such as Alcoholics Anonymous is a testimony to this method. Ideally, the support group for smokers would be guided by a qualified psychotherapist who can cater to particular problems of individual addicts.
Step 7: Planning for contingencies:
It is important to make provisions for possible slip-ups. It is a well documented fact that people who attempt to quit smoking often end up giving up midway through their rehab program. This natural tendency to relapse into the habit is common with all kinds of addictions. Hence one should make allowances for such slip-ups and start over the process again. This requires a lot of patience and persistence on the part of the individual.
Step 8: Preparing to tackle Nicotine withdrawal symptoms:
The symptoms of withdrawal from nicotine can be very tough to handle. For example, they can include a whole array of disconcerting conditions such as dizziness, depression, feelings of irritability, frustration and anger, sleep disturbances, decrease in ability to concentrate, agitation, headaches, fatigue and increased appetite. The first few days will be the toughest to negotiate and afterwards it gets gradually easy. There is no substitute to circumventing the suffering and pain during the first few days. Hence, the individual should be mentally prepared to get through the difficult initial period. The addicted individual can also consider taking Varenicline, which is a prescription medication that alleviates nicotine withdrawal symptoms. It also has the benefit of lessening the pleasure derived from smoking, making it a valuable ally in the tapering-off stage of quitting smoking.
Step 9: Make use of Telephone Counseling Programs:
In many countries twenty four hour help-lines are run to provide support for smokers planning to quit. Since the personal psychotherapist cannot be availed of at all times, this phone facility can be very useful during times of distress. For example, when a patient is suffering under the cloud of withdrawal symptoms, there will be a strong tendency to resort back to smoking as a way of reducing the symptoms. At this juncture, picking up the telephone and speaking to a volunteer in one of these help-lines can provide relief. For one thing, talking to another person who listens with empathy and understanding has its own soothing effects. In addition to this, the knowledge that the patient is not alone in this battle against smoking can provide the necessary solace and motivation.