Darrick Robles Everyone knows how harmful smoking is. And yet most people find it incredibly difficult to give up addiction. Not least because of this, more than 1 billion people worldwide smoke. The good news: It’s worth staying tuned! On average, it takes about 30 attempts before someone successfully quits smoking. In this article we will introduce you to some effective methods that can be used to stop smoking permanently.
No smoking by plan
The force of habit often throws a spanner in the works for prospective non-smokers. Just stop? Easier said than done. But with the right attitude and thorough preparation, it is possible to swear off cigarettes forever. The following points are particularly important:
superior motivation
Why do you want to stop? Whether it’s health, money or the danger of secondhand smoke in your loved ones being the main reason, it helps to be aware of your motivation. Think of a nice picture of your new, smoke-free life and call it to mind in critical situations.
Inform others
Tell friends, acquaintances and work colleagues when you will stop smoking. Ask her not to smoke around you or offer you cigarettes. You can also place a staying power bet.
Create a smoke-free environment
Without lighters, matches and ashtrays it is harder to reach for a cigarette. If you normally find yourself in certain situations such as For example, if you smoked when you went to the pub with friends, you can make a conscious decision to avoid them for a while.
develop strategies
Think of alternative behaviors for situations in which you usually reach for a cigarette. For example, you could For example, kneading a stress ball when you are tense or drinking a large glass of water instead of a cigarette in the morning.
consider rewards
Define sub-goals and consider rewards for milestones like quitting smoking for 1 week or 1 month. This can e.g. B. a shopping spree or a visit to a spa. Such plans give your motivation an extra boost, especially in difficult times.
Plan for setbacks
Quitting smoking is a process. A slip is not a shame, but (unfortunately) completely normal. It’s up to you to decide whether the whole project to stop smoking has failed. Think beforehand how a possible cigarette should be evaluated and how you should continue with your plan in this case.
By the way, the withdrawal symptoms (described in more detail in our article on the benefits of quitting smoking ) are often less severe than many smokers fear! Physical dependence is usually overcome after a few weeks, sometimes even after just a few days.
Smoking cessation with therapeutic help
Behavioral therapy can help those who want to quit on their way. The patient and therapist work hand in hand to break the physical, mental and social dependence on cigarettes. Group therapies based on scientific research have also proven to be helpful.
Many health insurance companies participate in therapeutic measures aimed at giving up smoking. But even if this is not the case: the money invested in therapy can often be paid back in a very short time if you do without several cartons of cigarettes. You can find recommended withdrawal programs in your area on the joint information page of the Federal Center for Health Education and the German Cancer Research Center.
smoking cessation with medication
Medications can increase the chances of successfully quitting smoking. In Germany, 2 substances are approved that do not contain nicotine: bupropion and varenicline. They require a prescription and the costs are not covered by health insurance companies. They also have some unpleasant, albeit temporary, side effects. The intake should therefore be accompanied by a doctor.
Bupropion
The active ingredient bupropion is used both to stop smoking and to treat depression. Exactly how it works is not entirely clear. Possible side effects include dry mouth, nausea, indigestion, headache, dizziness and insomnia. People under the age of 18, pregnant and breastfeeding women, and people with epilepsy, bipolar disorder, or eating disorders should not take bupropion.
Vareniclin
This active ingredient mimics the effects of nicotine. At the same time, it reduces food cravings and physical cravings for a cigarette. The side effects are similar to those of bupropion and it must not be used by pregnant or breastfeeding women. In the case of previous kidney diseases, the application must be adjusted accordingly. Taking varenicline with alcohol is very dangerous.
Nicotine patches, chewing tobacco, and e-cigarettes can also help you quit smoking. You can read more about this in our article on nicotine replacement products .
The combination of smoking cessation medication and behavioral therapy is particularly promising. At Med-Healths, you can get advice from a doctor about which course of action is most suitable for you personally.
It doesn’t matter whether it’s your 1st or your 30th attempt: We wish you every success in giving up smoking!
