How to Quit Smoking

Nowadays, there is no need to explain that smoking tobacco is seriously harmful to health. According to statistics, 56% of Russian smokers express the intention (or are thinking about it) to get rid of this harmful habit. However, despite their determination, many have to make several attempts before they manage to quit smoking.

Why it's so hard to quit smoking

Quitting smoking proves to be difficult due to dependence on nicotine. This harmful habitual element forms dependence with long-term daily use of tobacco products 6-7 times faster than in the case of alcohol. Regardless of whether one prefers cigarettes, cigars, pipe, hookah or vape, regular use creates nicotine dependence.

What is the effect of nicotine on the brain?

The mechanism of action of nicotine on the brain is its rapid absorption into the bloodstream during smoking. In just 7 seconds it reaches the brain, binds to acetylcholine receptors, activates them and stimulates the production of "happy hormones" - dopamine, serotonin, norepinephrine and others. Thus, smoking brings pleasure, reduces hunger and activates the central nervous system. But this effect is short-lived.

With regular tobacco use, the natural ability to feel pleasure is gradually weakened. Each cigarette smoked decreases the sensitivity of nicotine receptors and increases their number, increasing the urge to smoke another cigarette.

To maintain the same level of satisfaction, the smoker needs to increase the dose of nicotine, which leads to an increase in the number of cigarettes smoked. Over time, smoking becomes a way to prevent withdrawal, often referred to as "withdrawal".

However, nicotine is not the only stimulus for tobacco addiction. Repeated use of tobacco products forms a habit and often becomes a kind of "ritual", for example, when a person resorts to a cigarette in boring or stressful situations to cope with fatigue.

Is it realistic to give up cigarettes?

Yes, quitting cigarettes is realistic, but there can be challenges along the way. Tobacco dependence is recognised as a chronic disease, developing in 90% of cases with long-term smoking.

Since the strength of tobacco addiction is comparable to addiction to heroin and cocaine, it is important to prepare for the process with patience and not expect instant results. Successfully overcoming tobacco addiction often requires taking time and seeking competent help from a professional.

The main problem preventing a person from quitting smoking cigarettes is withdrawal syndrome, or withdrawal.

This syndrome begins to manifest itself about 3-4 hours after the last smoke. Symptoms of the syndrome gradually increase, reaching their peak 1-2 days after a person stops smoking.

Characteristic manifestations of withdrawal syndrome include:

• A strong desire to smoke.
• A feeling of weakness and malaise.
• Poor mood (dysphoria).
• Intolerance to others and irritability.
• Problems with concentration.
• Feelings of anxiety and restlessness.
• Headache.
• Coughing.
• Increased appetite.
• Insomnia.

How to stop smoking: common questions

1. Is it easy to quit smoking on your own?

Quitting smoking on your own can be easy or difficult depending on the degree of addiction. With mild addiction, a person can successfully do it on their own. However, for severe addiction, it is recommended to seek help from a doctor and consider medication therapy.

2. How to determine the degree of nicotine addiction?

The degree of addiction can be determined by taking the Fagerström questionnaire. The results of the test will assess the level of addiction to nicotine. More information about the test and tobacco dependence can be found in the relevant article, e.g. Nicotine Dependence.

3. How many days do withdrawal symptoms last?

Withdrawal symptoms usually improve 2-3 weeks after the last tobacco use.

Tips for smokers quitting smoking

Nicotine addiction is reinforced on physical, emotional and psychological levels. But where do you start if you decide to quit smoking?

Below are recommendations compiled from the European Network for the Prevention of Smoking and Tobacco Use (ENSP), the American Academy of Family Physicians (AAFP), and the American Lung Association (ALA). Let's review some of them.

1. Find your motivation:

Identify your personal reasons for smoking and why you want to quit the habit. Strong motivation is the key to successful smoking cessation. It is important to be clear about the goals for which you are quitting tobacco, especially in the context of improving your health. For example, it is known that quitting smoking can extend your life by 10 years.

You can read about how your body will change after quitting smoking in the article "Improving your health by quitting smoking". It is also recommended that you create a list of motivating factors, including personal circumstances, financial benefits, and commitments to others. Regularly remind yourself of one of these reasons by repeating them several times each morning.

2. Set a specific date:

Choose a day in the next two weeks when you will either stop smoking completely or gradually reduce the number of cigarettes you smoke. It would be great if you took a day off on this day to reduce the risk of situations that could trigger the urge to smoke.

3. Actions to take instead of taking a smoke break:

Be prepared to experience withdrawal symptoms from the moment you stop smoking, especially during the first three weeks. Make a list of activities that can replace your usual smoking breaks.

Start keeping a diary in which you note all situations during the day that involve smoking. Then develop alternatives for those situations. For example, if you smoked at a party among smokers, ask a non-smoking friend to be with you. If you used to smoke during your lunch break, try replacing this habitual action with a walk. To take your mind off cigarettes during a car journey, turn on the radio and sing along.

4. Use stress management techniques:

Every change in your routine can cause some stress, and trying to quit smoking is no exception. If you have been using a cigarette as a way to relieve stress, you need to learn new ways to cope with it.

It is important to realise that nicotine does not solve stress problems. Its effects actually resemble the state of stress because it stimulates the release of norepinephrine and adrenaline.

Try to combat irritation or anxiety using exercise, relaxation techniques and breathing practices. Physical activity, especially at home or at the gym, can be a great support for those who decide to quit smoking for good. Vigorous exercise promotes the production of pleasure hormones, alleviates withdrawal symptoms, distracts from the urge to smoke and increases the effectiveness of cessation attempts.

5. Learn how to control the urge to smoke:

The urge to smoke is usually most acute for 3-5 minutes. Think of something to fill this time to take your mind off the cigarette.

You can:

• Call a friend.
• Drink a glass of water.
• Start breathing deeply.
• Play video games on your smartphone.

It is important to avoid light cigarettes, as they can make you want to smoke more deeply to get your usual dose of nicotine.

6. Get support:

Support is key to quitting tobacco. Tell your loved ones about your decision to quit smoking. Let them know how important it is to you and ask for support. Also pay attention to encouraging yourself. Reward yourself with small gifts when you manage to overcome the urge to smoke. This could be a shopping spree, dinner at a restaurant or a trip to the cinema.

7. Consult a specialist:

In most cases, it is difficult to overcome a strong craving for cigarettes on your own. According to statistics, only about 5% of those who stop smoking by willpower alone keep without cigarettes for 6-12 months.

If you want to increase your chances of quitting smoking, or the general recommendations do not have a significant effect, consult a doctor. After an examination, the doctor will choose a suitable treatment.

Treatment methods for nicotine dependence take into account its severity and include cognitive-behavioural and medication-based nicotine replacement therapy. Your doctor may recommend them in combination or alternately, depending on your condition.