How does the ceasing of cigarette smoke occur?
Quitting Smoking: Strategies for Success
Berlin – A new year often brings new resolutions, notably the promise to quit smoking. However, statistics from addiction specialist Tobias Rüther of LMU Klinikum Munich reveal that a staggering 95% of individuals attempting this "New Year's method" will resume smoking within a year. Nonetheless, Rüther encourages smokers not to lose hope.
In a dialogue with GALA, the specialist shares his insights on increasing the likelihood of success for those who aspire to quit. Here are five strategies he suggests:
- Pick a Quit Date and Prepare: The choice of a quit date is personal. It could be the first day of the year, a monthly milestone, or any other day. The key is to set a firm date and clear the environment of cigarettes and smoking-related items by this day, to avoid being tempted on the chosen day. Additionally, share your resolution with friends and family to feel accountable.
- Think Short-term: Rather than focusing on "never smoking again," consider achieving smaller, short-term goals, such as a smoke-free day or week. Rewarding yourself after these milestones can help motivate you to continue the journey.
- Embrace Rewards: As smoking is often a reward for smokers, replacing this reward with something else becomes crucial when quitting. Consider options like going for a sauna or a restaurant visit, or a special vacation after a designated period of smoke-free living.
- Acknowledge and Prepare for Triggers: Identify the scenarios that associate with smoking, such as drinking coffee or waiting in line. Develop alternatives to combat these triggers; for example, listen to music, go for a walk, or try breathing exercises.
- Consider Medical Assistance: Heavy smokers may need additional support to combat both the psychological and physical cravings. Physicians and pharmacists can recommend medications, such as nicotine replacement products, to help manage withdrawal symptoms.
The Fagerström test can help assess the degree of physical dependence on nicotine. If results suggest strong dependence, medical intervention may be necessary.
To summarize, quitting smoking is a multifaceted process that requires patience, determination, and strategic planning. By employing the strategies mentioned, individuals can optimize their chances of success.
- For a successful quit attempt, it's recommended to engage in health-and-wellness routines like fitness-and-exercise, such as going for a sauna or a restaurant visit, to replace the rewarding sensation of smoking.
- Mental-health plays a significant role in quitting smoking; one can increase the likelihood of success by acknowledging and preparing for potential triggers, and developing alternative coping mechanisms, like listening to music, going for a walk, or try breathing exercises.
- Beyond personal strategies, seeking medical assistance through nicotine replacement products and other medications, as suggested by physicians and pharmacists, can provide an additional layer of support for those who show a high degree of physical dependence on nicotine, as assessed by the Fagerström test.
