Quitting smoking is a journey that requires strong willpower and endless patience. The process involves several key steps:

1. Mental Preparation for Quitting

First, make a firm decision to quit smoking by identifying your motivations—whether they are health-related, social, or financial. Write down the benefits of quitting and keep them handy to remind yourself whenever you need motivation. (1)

2. Setting a Clear and Specific Plan

This includes choosing a specific quit date, learning how to manage withdrawal symptoms, and selecting the quitting method that suits you best: (1)

• Cold Turkey: Quitting smoking completely all at once—ideal for those with strong willpower.
• Gradual Reduction: Slowly decreasing the amount of smoking according to a set plan that you stick to—suitable for heavy smokers.

3. Coping with Withdrawal Symptoms‍

Experiencing withdrawal symptoms—such as irritability, strong cravings, and insomnia—is normal and temporary. 

These symptoms typically begin within hours of your last cigarette, peak within the second and third day, and gradually subside within two weeks to a month. (2)

Stay patient and determined, reminding yourself that they are temporary and will pass within days. Keep yourself busy with activities that distract you from smoking.

• Here are some tips to handle withdrawal symptoms: (1)
  
  • Avoid triggers and situations that tempt you to smoke, especially in the first few days. If you can't avoid them, prepare yourself in advance by bringing distractions to keep your mind off smoking.
  • Keep your hands and mouth busy to distract yourself from smoking urges, by:
    
    • Drinking water—always have a bottle of water nearby.
    • Chewing gum.
    • Preparing lots of healthy snacks such as vegetable sticks, fruits, healthy crackers, and herbal teas to curb cravings in a beneficial way.
    • Engaging in activities like walking, exercising, cooking, organizing, or even drawing.
  • Seek support from your family and friends to help in avoiding situations that might tempt you to smoke.

• When a strong craving hits, follow the “4D” rule: 

1. Delay:
   
   • Don’t give in right away—wait for 10 minutes.
   • Cravings are usually temporary, and if you hold out, they will gradually fade.
   • If the urge persists, delay for another 10 minutes until it passes.
   • The goal is to break the immediate habit and give yourself time to regain control.
2. Deep Breathing:
   
   • Close your eyes, take a slow, deep breath through your nose, hold it for a few moments, and then exhale slowly through your mouth.
   • This helps relax your body and mind, making the craving easier to manage.
3. Drink Water:
   
   • Sip water slowly and in small amounts to help curb the urge.
4. Do Something Else:
   
   • Get up and move around or distract yourself with a different task or activity. (1)

4. Medical Help

There are three key reasons to consider using smoking cessation medications: (3)

• They double your chances of success when used correctly under medical supervision.
• They make quitting easier by helping you get through the toughest moments.
• They are safe when used properly.

There are two main types of smoking cessation medications: (3)

1. Nicotine Replacement Therapy (NRT):
   
   • Available in different forms such as patches, gum, lozenges, nasal sprays, and inhalers.
   • These provide the body with gradually lower doses of nicotine without the harmful toxins found in cigarettes.
   • They help reduce withdrawal symptoms and cigarette cravings, making the transition easier.
   • NRT increases your chances of quitting successfully by 50-70% compared to trying without assistance, with even better results when combining fast-acting options like gum with long-acting patches.
2. Medications to Reduce Nicotine Cravings:
   
   • These include Varenicline (Champix) and Bupropion.
   • They work by decreasing the desire to smoke, with Varenicline also reducing the pleasurable effects of smoking.

Take the First Step Towards a Smoke-Free Life!
We're here for you at the Smoking Cessation Clinic in the Family Medicine Department, offering personalized support and guidance tailored just for you. Don't wait—make your health a priority today!

References

1. American Cancer Society - Quit Smoking Plan | Tips to Quit Smoking | Steps to Quit
2. PubMed - Nicotine withdrawal -‍
3. CDC - Learn About Quit Smoking Medicines