With the advent of new smoking regulations, as well as the recent health-consciousness trend, many serious smokers are now looking to lose the habit for good. While many nicotine replacement products, such as the patch, the lozenge and the gum, are very popular, the best and most successful means of relinquishing nicotine addiction is going “cold turkey.” This method relies on the smoker’s will and his or her dedication to quitting the habit completely, rather than through medication or nicotine “weaning” techniques. In a very real sense, the difficulty of quitting cold turkey actually assists the smoker in never returning to tobacco. Most would-be quitters shudder at the prospect of attempting to quit without chemical assistance; however, quitting cold turkey need not be a terrible trial with a little planning.
How to Quit
Select a quit date and stick to it. Choose the date, and plan to take it easy for at least three days following the last cigarette. Inform your friends and family and ask them for support.
Remove all nicotine from your home and car. Throw out ashtrays and lighters.
On your quit date, stop smoking! Remember the seventy-two hour rule: this is the amount of time needed for nicotine to leave the body completely. This is important to know—if a smoker can go without a cigarette for seventy-two hours, the physical need for nicotine decreases sharply. The absolute worst cravings for nicotine will take place during this time. If possible, the dedicated quitter should try to arrange some “alone time” for seventy-two hours. If this is not possible, the ex-smoker should attempt to avoid smokers and cigarettes as much as possible. The odds of backsliding during the first seventy-two hours are very high.
Be good to yourself. While quitting, engage in activities that are enjoyable. Watch TV, enjoy a favorite hobby, do whatever necessary to take your mind off the idea of cigarettes and any cravings you may have.
Cope with the cravings. Keep in mind that the average craving lasts about twelve seconds. When a particularly strong craving hits, close your eyes, deep-breathe and slowly count to twelve. The craving will pass. Another tactic is distraction; the worst thing a smoker can do is focus on a craving. As soon as the urge to smoke hits, distract yourself by changing activities or taking a long walk to clear your head. Fresh air can work wonders.
Watch the snacks. Keep healthy foods handy for nibbling. Oral gratification is a large part of smoking addiction, and quitting can cause ex-smokers to gain weight. A small weight gain can be expected because cigarettes do have appetite suppressive properties, but stocking healthy snack foods in the fridge and keeping food portions small can help. Remember to keep yourself well hydrated, as well. Keep plenty of water and fruit juices on hand to slake your thirst.