You're in good company if you smoke and want to stop.
Approximately 70% of the 34 million smokers in the US say they wish to quit.
Many people may and do quit permanently. Three out of every five individuals who have ever smoked have now successfully given up the habit.
There is no one perfect method for quitting smoking.
And that's a fantastic opportunity because you can design the strategy that works best for you rather than relying on willpower or pressuring yourself to do something that doesn't feel right.
Some people discover that counseling for quitting smoking gives them the tools they need to deal with triggers and withdrawal symptoms.
Others eventually wean themselves off of their addiction by using nicotine replacement therapy and cutting back on their daily cigarette consumption.
Then there are those who believe that quitting smoking suddenly is preferable.
Although it isn't for everyone, quitting cold turkey can often be successful with the correct support and preparation.
If you are thinking about going this way, keep reading to find out what to expect when you stop cold turkey, as well as the benefits and drawbacks of doing so, as well as advice on how to manage withdrawal symptoms and improve your chances of quitting nicotine products permanently.
I've also provided a list of additional ways to stop smoking so you may create your own unique strategy. The first step, which was deciding to stop, has already been completed.
You can accomplish your goal if you keep going forward.
✤ What to anticipate when quitting cold turkey
It can be challenging to stop smoking abruptly or utilizing the cold turkey technique.
Nevertheless, some study indicates that it is one of the best strategies to completely give up smoking.
For instance, a research that tracked the progress of over 700 smokers revealed that individuals who stopped abruptly had a higher success rate than those who weaned themselves off more gradually.
Of course, not everyone should leave their job suddenly.
Managing the symptoms of nicotine withdrawal is more difficult for some people than for others.
To learn more about your options and determine the best plan for you, speak with your doctor or a smoking cessation specialist if you're unsure of how to go about stopping and want some help.
Cons and benefits
Cold turkey quitting has advantages and disadvantages.
You may prepare for any discomfort and improve your chances of success by taking into account these advantages and disadvantages.
Cost is one of the benefits of quitting cold turkey that is most frequently mentioned: It is completely free.
Others appreciate that you avoid the potential adverse effects of nicotine replacement therapy products and smoking cessation drugs.
These negative effects can include everything from dry mouth and lightheadedness to difficulty falling asleep and suicidal thoughts.
Last but not least, quitting cold turkey increases your chance of experiencing the following health advantages:
- After quitting smoking, your heart rate and blood pressure return to normal in about 20 minutes.
- After 12 hours, the amount of carbon monoxide in your blood reduces.
- Your body's respiratory and circulatory systems get better after a few weeks.
On the other hand, quitting smoking cold turkey might be exceedingly difficult.
You must face your dependence on nicotine head-on, suffering through withdrawal without the use of over-the-counter drugs or nicotine replacement aids like patches, gum, or nasal spray.
Even while symptoms can be unpleasant, they are not harmful and typically pass quickly.
The less symptoms you feel, the longer you will go without smoking.
✤ Symptoms of nicotine withdrawal
The ingredient in tobacco, nicotine, is what makes cigarettes and other goods addictive.
Smoking causes your brain's pleasure regions to become more active, enhancing the chemical impulses that make you feel good.
When you smoke for a long period, your brain raises your tolerance for nicotine to make up for the extra activity and makes it more difficult to feel good without smoking.
Additionally, it starts to link the enjoyment of using tobacco products, which makes quitting harder.
Your brain needs time to adjust after quitting smoking before it can achieve chemical balance once more.
You might experience any of the nicotine withdrawal symptoms listed below during that time:
- Anxiety or restlessness
- Moodiness or irritability
- Depression
- Constipation
- Cough or a sore throat
- Fatigue
- Foggy mind or trouble concentrating
- Appetite increase or weight gain
- Insomnia
- Intense cravings or strong desire for cigarettes
- Nausea
One of the most challenging aspects of quitting smoking may be dealing with these withdrawal symptoms, which can be very strong.
They will ultimately go away, though, as your body and mind become used to your new regimen.
✤ How to stop cold turkey
Understanding and preparing for any withdrawal symptoms or other difficulties you may have in the coming weeks is the best method to quit cold turkey.
Make a plan
Finding and committing to a definitive quit date, or a day when you will cease smoking, is the first step in quitting cold turkey.
Pick a date that won't be stressful, such as the day before a significant job assignment is due.
Planning allows you to have enough time to emotionally and physically get ready for any withdrawal symptoms or difficulties you could have.
Additionally, if you let your loved ones know when you plan to stop smoking, they will be aware of any potential difficulties or needs for additional help.
Make a list of the primary reasons why you want to stop smoking when you are thinking about your quit date.
For instance, are you giving up to save money or to enhance your health?
Do you wish to lessen the exposure of your loved ones to secondhand smoke or set an example for your family and friends?
Any justification you have for giving up smoking is valid.
You can overcome the short-term discomfort of withdrawal so that you can accomplish your long-term goals by keeping a list of your incentives close at hand to refer to on difficult days.
Be prepared for withdrawal symptoms
You will likely suffer at least a few withdrawal symptoms if you have been smoking for a long enough period of time that stopping may be difficult.
You might find it easier to manage your withdrawal if you are aware that you can experience mental or physical discomfort.
The following are some suggestions for easing withdrawal symptoms and quitting smoking:
- Keeping in mind that your emotions are fleeting and will pass
- Taking a stroll or doing some mild exercise
- Lowering your caffeine consumption
- Sitting still or meditating
- Bathing in a warm bath
- Getting a massaged
- Deep breathing exercises to perform
- Meeting together with close friends or looking for enjoyable, unusual activities
- Consuming a balanced diet
Know your triggers
Your chances of successfully quitting smoking may be increased by identifying the triggers and avoiding them.
Various things cause different people to desire to light up. Here are the four categories of triggers and a few instances of each to help you identify yours:
- Emotional triggers: Feelings of stress, excitement, boredom, happiness, loneliness, or other strong emotions.
- Activity triggers: Activities that cause anxiety include driving, taking a break from work, engaging in sexual activity, watching television, drinking, eating, or talking on the phone.
- Social triggers: Being among people in settings like bars, celebrations, or events, as well as being around smokers.
- Withdrawal triggers: Handling objects like lighters or cigarette packs, smelling cigarettes, discussing cigarettes, or feeling uncomfortable withdrawal symptoms.
✤ Alternatives for quitting smoking
One method to stop smoking is to stop abruptly.
Other choices may provide you with more assistance in breaking the habit if you have attempted cold turkey quitting before and failed or feel that your withdrawal symptoms may be too severe for you to handle on your own:
- Nicotine Replacement Therapy (NRT): You can gradually wean yourself off of nicotine without going through the severe withdrawal symptoms associated with quitting cold turkey. NRT products include nicotine gum, patches, nasal spray, inhalers, and lozenges.
- Bupropion (Wellbutrin): Originally created as an antidepressant, bupropion (Wellbutrin) aids patients in reducing their cravings for tobacco products.
- Varenicline (Chantix): This prescription drug lessens nicotine dependency by preventing nicotine's impact on the brain.
- Talk therapy: Cognitive behavioral therapy (CBT) and support groups may be able to assist you in recognizing triggers and acquiring coping mechanisms for them as well as cravings.
Consult your doctor when you're ready to give up smoking.
They'll pay attention to your worries, assess your health, suggest the best solutions, and be there for you the entire time you're trying to quit so you may be as comfortable and successful as you can be.
