Effective methods to bid adieu to smoking habits. - Strategies for profitable quitting of smoking:
World No Tobacco Day, an annual campaign highlighting the health risks associated with tobacco use, offers insights into effective strategies for quitting smoking.
Research suggests that a combination of nicotine replacement therapy and social support is the most promising approach to quitting smoking. According to Marina Hinßen from the Berlin Charité, numerous attempts are often necessary, and environmental support plays a crucial role.
A survey by the Frankfurt Institute for Addiction Research, which polled nearly 6,200 smokers and former smokers in 2022, uncovered several factors that motivated those who managed to quit. The survey found that over 2,000 participants cited their willpower, while social support came in second place. Only about 1,000 respondents attributed their success to nicotine replacement therapy.
The survey also revealed that the average number of serious quit attempts required was about four. The decisive factor was often an illness or pregnancy for women, with some quitting for their children, grandchildren, or partners. Other motivations included the desire to avoid the bad smell associated with smoking.
In terms of staying quit, Gertraud Stadler from the Berlin Charité recommends setting a quit date and seeking alternatives to smoking habits. The first few days can be difficult due to withdrawal symptoms, but social support, encouragement, and praise are vital during this period. In some cases, partners may find it challenging to cope with a smoker's irritability and physical symptoms such as sweating.
Distraction and going for walks can help, as can nicotine patches and gum to decouple the smoking habit from the behavior and gradually reduce nicotine intake. Many participants in the Frankfurt study found substitute activities helpful, such as eating, sports, or doing push-ups when craving a cigarette.
The hardest part for many smokers is replacing shared smoking, with participants frequently mentioning rituals associated with reaching for a cigarette, such as smoke breaks at work or meeting other smokers at a bar. The Frankfurt analysis concluded that behavioral aspects, particularly long-standing habits and trigger situations, play a greater role in maintaining smoking habits than manifest withdrawal symptoms.
While the chances of success may seem low, Hinßen remains optimistic. She emphasizes that most people ultimately manage to quit smoking if they truly desire mental and physical freedom. Behavioral approaches are more important than focusing on nicotine dependence. The role of official regulations in promoting smoking cessation cannot be underestimated, with examples such as restricting smoking at public places in Australia making it easier for smokers to reduce their smoking in public and eventually become smoke-free.
However, the use of e-cigarettes is not without its risks. According to Hinßen, while e-cigarettes contain fewer harmful substances than tobacco cigarettes, they still impair the airways and strain the cardiovascular system. Moreover, the long-term effects of substances released during the vaporization process are not yet fully understood. Stadler adds that while the environmental impact of vaping is lower, there is still a need for caution regarding potential increased risks from other substances and the trivialization of e-cigarettes.
The community policy of banning smoking in public places, as seen in Australia, offers environmental support for individuals aiming to quit smoking, playing a significant role in their attempts to achieve long-term smoking cessation. In addition, mental health and wellness are improved when one adopts science-backed therapies and treatments, such as nicotine replacement therapy and social support, to overcome nicotine dependence.
