Strategies for Quitting

To improve your chances of permanently breaking the smoking habit, both the physical addiction to nicotine and the psychological components of the behavior need to be addressed. As most smokers are aware, cigarettes are very often linked to pleasurable activities - that first cup of coffee in the morning or lighting up at a party. Smoking is often used to alleviate or enhance emotional feelings, counter stress or even lose weight.

No matter how much your loved ones may urge you to quit smoking, the decision to stop must come from you. However, there are products and techniques that can help you withdraw from nicotine. Because smoking triggers differ among individuals, you will want to select strategies that work best for you.

Medications

High concentrations of nicotine enter your body and travel to your brain very rapidly when you smoke a cigarette. Nicotine replacement therapy can help ease withdrawing from the desire for a quick "hit." In addition to providing less nicotine, replacement products do not contain the tars and poisonous gases present in tobacco smoke.

Available options are:

  • Transdermal nicotine patch. Attached to the skin and similar to a bandage, this patch slowly releases a constant amount of nicotine into your blood through the skin. Over a period of time, you can lower the dose of the patch to wean you from the urge to smoke. The patch can also diminish some withdrawal symptoms, such as irritability, tension and poor concentration.
  • Nicotine gum. Releasing small amounts of nicotine into the body more quickly than the patch, the gum is meant to be chewed briefly, then "parked" between the gum and cheek rather than constantly chewed or swallowed.
  • Nicotine lozenge. Like a hard candy, this newest nicotine replacement product allows nicotine to be released slowly through the lining in the mouth. Lozenges should not be bitten or chewed since this releases the nicotine too quickly and can cause side effects, such as nausea.
  • Nicotine nasal spray. A pump bottle releases nicotine through the nasal membranes and gets it into the bloodstream faster than any other type of nicotine replacement product to relieve withdrawal symptoms.
  • Nicotine inhaler. A cylinder containing a cartridge delivers nicotine vapor when the user puffs on it. The nicotine goes into the mouth (not the lungs) and, therefore, gets into the body much more slowly compared to smoking cigarettes.
  • ZybanŽ. Available in pill form, Zyban (bupropion) is a prescription antidepressant that affects chemicals in the brain associated with nicotine craving and has been shown to improve the likelihood of quitting smoking.
Warnings
Nicotine replacement products should not be used by pregnant or nursing women. Smokers must quit smoking completely before starting to use these products.

Support

You do not have to go it alone when quitting. In fact, people who solicit help from others experience greater success. Some options are:

  • Quit lines (phone-in numbers where trained counselors are available)
  • Stop-smoking support groups
  • Smoking cessation programs
  • Self-help videos and books
Be willing to tell your family, friends and co-workers you are quitting, and ask for their help and encouragement. Additional withdrawal tactics include:
  • Get plenty of sleep and exercise regularly to help you relax
  • Drink lots of water and juice. Avoid coffee and alcohol (common triggers).
  • Get rid of smoking paraphernalia (e.g., cigarettes, lighters, ashtrays)
  • If necessary, avoid tempting smoking situations and other smokers
  • Remember, low tar/nicotine cigarettes, cigars, chewing tobacco, pipes, clove cigarettes and flavored cigarettes are not safer substitutes. They can also lead to serious health problems.
  • Know your personal triggers
  • Practice relaxation techniques
  • Occupy your hands (e.g., knit, doodle, work on a computer, play with a marble or hold a pencil or a straw in your hand)
  • Try chewing celery, toothpicks, cinnamon sticks or gum. Snack on apples, pickles or raisins.
  • Never fool yourself into believing that "just one" won't hurt
  • Avoid sugary or spicy foods since they enhance the craving for cigarettes
  • Be aware that withdrawal may produce varying reactions, such as feeling sleepy, lightheaded, nervous or irritable. You may experience headaches or poor concentration.
  • Reward yourself when you hit personal milestones
The Four Ds

When the craving hits you hard, keep the following simple techniques in mind. They can be used no matter where you are and can be highly effective in getting past periods of strong temptation.

  • Drink water. This can distract you and also flush nicotine out of your body.
  • Delay. Rather than succumb immediately to the craving, wait a few minutes, and the urge may pass.
  • Deep breathe. Take five deep breaths, and relax for a few moments.
  • Do something else. Call a friend, see a movie or go shopping - any activity that will divert your attention.
Recognize that most ex-smokers quit several times before their addiction to nicotine is finally broken. While you may feel disappointed or frustrated by unsuccessful attempts to stop smoking, do not give up. Keep reminding yourself that the health benefits are worth the struggle and that your body reacts positively and quickly to smoking cessation.

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Learn more about the Smoking Cessation Program offered by Cedars-Sinai's Wellness Solutions.