Inquire about the mechanism behind cigarette smoke cessation.
Berlin - Setting a New Year's resolution to quit smoking can seem daunting, as many individuals may fail in their attempt. According to addiction specialist Tobias Ruther from LMU Klinikum Munich, out of 100 people who attempt to quit using the "New Year's method," 95% will resume smoking within a year.
Despite these discouraging statistics, persistence is crucial. Ruther emphasizes that the average smoker needs approximately six attempts to quit permanently. Each attempt counts, he remarks.
For those who wish to enhance their chances of success in their next attempt, Ruther offers several practical strategies:
- Set a quit date: Select a specific date, such as the beginning of the year, month, or another day, as studies show that the patient's chosen date is the right one. Ensure that you dispose of all cigarettes and related reminders by the chosen date. Sharing your plan to quit with multiple people is another way to increase accountability.
- Think in short-term goals: Setting a long-term goal such as "never again" can create pressure, making the plan more likely to fail. Instead, focus on quitting for a specific number of days or weeks at a time, then reward yourself afterward.
- Use rewards as motivation: Rewards are essential for those quitting smoking, as the cigarette acts as a reward for the smoker's brain. Find alternative ways to enjoy the same feelings of relaxation, such as a visit to the sauna or a meal at a restaurant after the first smoke-free week. After six months, consider a special vacation as a reward for your achievement.
- Identify smoking triggers and find alternatives: Smokers often associate certain situations, such as coffee breaks or stressful moments, with smoking. Recognizing these triggers allows individuals to develop alternative coping strategies, such as listening to music, taking deep breaths, or eating crunchy vegetables.
- Seek help with nicotine replacement products: Heavier smokers who have attempted to quit before may find that their mind and body miss the cigarette and the accompanying rituals. The Fagerstrøm test can help determine the level of physical dependence on nicotine. Those with a strong dependence may benefit from medical support in the form of nicotine replacement products or medications. It is essential to discuss any potential help with a healthcare professional before proceeding.
- Stay motivated: Encountering moments of low motivation can make it challenging to maintain the quit journey. Visualizing progress by tracking the savings from not buying cigarettes or participating in smoking cessation courses can help.
In conclusion, quitting smoking is a challenging but achievable goal. By strategically planning, including setting a quit date and identifying triggers, finding alternatives, and seeking help with nicotine replacement products, individuals can increase their chances of success.
What about incorporating scientific methods and mental health techniques for a holistic approach to quitting smoking? Science and health-and-wellness practices can complement each other when pursuing fitness-and-exercise, nutrition, and a smoke-free lifestyle. For instance, adding yoga, meditation, or mindfulness exercises to your daily routine can support mental health during the quitting process. Additionally, prioritizing a balanced diet and regular exercise can help alleviate withdrawals, boost energy levels, and promote overall well-being. Finally, remember to be patient with yourself. Quitting smoking is a challenging journey, but with persistence and the right tools, you can set yourself on a path to a healthier, happier life.
