Although more people know about the harm of smoking, many people continue to smoke across the world. As estimated in the Journal of Smoking Cessation, around 40% of smokers in England make at least one quit attempt in any given year, with most being unaided. However, in many cases, smoking cessation fails– with some quit attempts lasting less than a day. This high failure rate is primarily due to the addictive nature of smoking, inducing withdrawal when a smoker stops their habits.
Very few smokers can quit without having the urge to smoke. Common withdrawal symptoms include cravings, irritability, appetite changes, constipation, and difficulty concentrating— all of which can negatively affect daily life and make smoking cessation more difficult. However, even if staying smoke-free is hard, it’s not impossible with the right tools and methods. Below are four ways to cope with withdrawal and quit cigarettes for good.
Nicotine replacement therapy
Overcoming your cravings is one of the biggest challenges of a quitting smoker, so there’s nothing wrong with using nicotine cessation products. Nicotine replacement therapy (NRT) uses products like nasal inhalers, nicotine patches, and nicotine pouches that contain lower dosages of nicotine than cigarettes, allowing you to ease cravings. Nicotine pouches are becoming increasingly popular around the world, with global tobacco companies British American Tobacco and Philip Morris International heavily investing in pouch brands. Online retailer Prilla showcases the different nicotine pouches from ZYN, VELO, On!, and Rogue, with each brand targeting a slightly different market that allows smokers to easily match their nicotine habit to specific pouches. For example, you can choose various flavours and strengths according to your preferences, from the popular cool mint to tobacco-flavoured options.
Another alternative is nicotine gum. NRT maker FertinPharma has a wide selection of products, including chewing gums and tablets. In 2020, the company produced nearly three billion NRT doses that have helped more than 3.2 million people reduce and quit smoking— showcasing the effectiveness of these smoking cessation products.
Seek counselling
Connecting with loved ones can be a great way to get through the struggles of tobacco cravings. But in some cases where a smoker is struggling, it may be more effective to have a counselling specialist. A study from BMC Primary Care compared the effectiveness of counselling between a general practitioner and an intensive counselling group programme. Final results showed that the latter was more effective in boosting quit rates by 5.8 %, especially when done in lieu of pharmacotherapy.
If you struggle with relapse, it’s best to seek counselling on behavioural therapy. Professionals can aid you with strategies to better control your environment and reduce the severity of your withdrawal symptoms. At the same time, they can also offer encouragement and guidance on challenging days, allowing you to better navigate tempting triggers and address them in healthy ways.
Pick up a new hobby
Many people habitually smoke to relax from the hustle and bustle of daily life. But when quitting, withdrawal can easily ruin the mood. It’s necessary to cope with these negative feelings to avoid going into relapse, so it’s important to invest time into new things that replace cigarette use.
One way to replace this bad habit is to take up a healthier and more productive one. Be careful to avoid idle activities that you used to associate with smoking, such as watching television or drinking. Instead, it’s best to take your mind off cravings by being active, such as gardening, solving puzzles, or engaging in exercise. These activities can also help you ease any stress, lessening the temptation to smoke.
All smokers who stop smoking will inevitably face withdrawal symptoms. But by taking the right and healthy methods to overcome these tobacco cravings, smokers are more likely to successfully quit for good. For more lifestyle advice, we have plenty more articles to read at Frost Magazine.
Article written by Corey Holland.