3 best ways to quit smoking

If you're finding it difficult to quit smoking, it's not "just you." Quitting is extremely difficult. In fact, cigarettes are about as addictive as heroin. Your odds of quitting are the same for both. 
According to Dr. Peter Selby, clinical director of addiction programs at the Centre for Addiction and Mental Health in Toronto and the principal investigator of one of the largest smoking cessation trials ever undertaken in Canada, quitting smoking has only a two to three per cent success rate if you simply stop, without any strategy or support. Boost your chance of success to as high as 40 per cent by taking these steps.

1. Listen to yourself and quit smoking your way
"No two smokers are the same," says Selby. People smoke for different reasons in different situations, have different levels of addiction and prefer to quit in different ways. There's no "one size fits all" solution -- so you need to find what's best for you.

Amanda Cooper*, for example, knew she didn't want to stop going places where someone else might be having a cigarette. "I was going to keep participating in life," she says. Her gum allowed her to be around smokers and get past cravings.

2. Strategize to really quit smoking for good
After making the decision to quit, you need to plan for success. Dale Mackey, a registered respiratory therapist and smoking cessation counsellor at Mount Sinai Hospital in Toronto, calls it "preparing for the urge."

Desiree Gaw, for example, created a comprehensive strategy, even though she didn't call it that. Her bet provided incentive. By limiting her clubbing she avoided temptation. By concentrating on her puppy, she found a healthy distraction. And when she got stressed at work, she taught herself to take a break, not a smoke break.

3. Keep going, even if you relapse
Amanda recently attended a wedding, and she had a cigarette. She knew she was on the edge again. "The monster was lurking," she says. "But I'm determined he's never coming here again. Do I have to stop cheating? Absolutely. Did I go buy the gum again? Yes."

Slipping up speaks to the power of addiction. The important thing is not to let it stop you. Forgive yourself, and get back on track. And if you do relapse completely, don't be hard on yourself, but resolve to try again as soon as you can to build on the gains you've already made.

"People say, ‘Well, I've failed so many times,'" says Mackey. "It's always a huge success if you stopped for a period of time. How can that be a failure? And each attempt makes you more prepared. The same feelings are going to happen again -- now you're ready for them, and you will be stronger."

Click to continue to smoking cessation products and medical treatments...

Page 1 of 3

Medical intervention
While not everyone needs one, a medical aid in your quitting arsenal doubles your chance of success. See your doctor or pharmacist to discuss the best option for you and to learn to use it correctly.

Over-the-counter NRT (nicotine replacement therapy)

Gum, lozenge or inhaler
Provides nicotine through the lining of the mouth to help you get through cravings. You'll get less nicotine than you used to, and without the nasty chemicals from cigarettes. Each has advantages. Gum and lozenges are discrete, while an inhaler gives you something to puff on.

The NRT patch
Provides a steady supply of nicotine to your body to smooth out peaks and valleys of cravings. Vivid dreams can be a side-effect for some people -- removing it when sleeping may solve the problem.

Prescription aids

Zyban
Why it works is unknown, but quitters say the drug makes cigarettes taste unappealing. Zyban is least likely to cause weight gain compared to other medical options. Treatment starts one to two weeks before quitting.

Champix
Blocks nicotine receptors on brain cells, which reduces withdrawal symptoms, but also helps you keep on track if you slip. Works well even for heavy smokers. Treatment starts one week before quitting. Some experience mild nausea; taking it with food helps.

Say goodbye to cigarettes and your body will benefit
No matter how you do it, ditching cigarettes might be the best thing you've ever done for your health. Here's a breakdown of how your body will react after you quit.

Immediately after quitting:
-Carbon monoxide gone from your system in 24 hours
-Better sense of taste and smell
-More energy; better fitness and sleep
-Fewer colds
-Breathing improves; so do respiratory problems such as asthma

Down the road:
-Risk of heart attack cut in half in one year; in 15 years, risk is the same as someone who never smoked
-Risk of lung cancer cut in half in 10 years
-After 20 years, risk of AMD is the same as someone who never smoked

Quitting when you have...
-Chronic Obstructive Pulmonary Disease: Better quality of life and a greater chance of outliving your lungs
-Cancer: Treatment more likely to be effective

Click for tips on how to avoid a smoking relapse...

Page 2 of 3

Relapse prevention
There are lots of reasons people start smoking again after they've decided to quit. If you've had a relapse, here's what to do differently next time.

 

Need some inspiration? 3 ex-smokers share their successes so you can learn from their experiences.

This article was first printed in the February/March 2008 issue of Homemakers Magazine. Click to subscribe online and never miss an issue.

Page 3 of 3