10 scientific quit-smoking tips
Smoking brings on a number of health risks, but quitting the habit can prove exceedingly difficult. Benefits of quitting smoking while pregnant Therefore, a great deal of research has looked into helping people stop the unhealthy behavior.
Over time, researchers have found a number of techniques linked with better success in quitting smoking.
Benefits of quitting smoking before 30 However, quitting still remains an individual process — not all techniques work for everyone, and many people may come up with their own methods that work better for them.
“Different individuals will find different tricks that help them get through the day, get through the urge,” said Glen Morgan, program director in the Behavioral Research Program at the Tobacco Control Research Branch of the National Cancer Institute.
To combat these forces, smokers should not only try the techniques researchers have developed, but also attempt those that smokers themselves have devised, including tips they say have helped them. What is smoking cessation As long as these suggestions aren’t harmful, there’s no reason not to try them, Morgan said.
Nicotine replacement therapy can be used as a nicotine patch or nicotine gum, and the form a smoker opts to use is often an individual choice, Morgan said.
Some people may not like the taste of the gum, but find the patch convenient; others don’t like the continuous delivery of the patch and instead prefer chewing the gum whenever they have the urge to reach for a cigarette. Laser surgery for smoking cessation Some people may even combine the two, using the patch but also chewing gum when they have an intense urge, Morgan said.
Not everyone needs to use nicotine replacement therapy, but many find it helpful Morgan said. Smoking cessation hypnosis nyc However, the therapy alone isn’t usually going to help someone quit smoking, because “smoking is something that becomes interwoven with all the activities you do throughout the day,” he said. Benefits of quitting smoking pot Whether it’s watching TV, driving or having a cup of coffee or a glass of wine, a smoker’s daily activities often involve cigarettes. Smoking cessation hypnosis cost [ 10 Easy Paths to Self Destruction]
“People need to do more than simply put a nicotine patch on their shoulder, or take a medication and expect that that is going to make them want to quit smoking or erase all desires for a cigarette,” Morgan said. Benefits of quitting smoking with patch “It may blunt the cravings, but the medication will not eliminate” them.
In cognitive therapy, people commonly write down the activities that trigger a habit. Laser for smoking cessation does it work Individuals with a variety of habits they want to break, or feelings they hope to lessen often use this technique.
Noting the times when you smoke helps you figure out what activities you associate with smoking, and can help you alter these habits so they don’t prompt you to smoke after you have quit.
When you figure out which situations are your strongest triggers, you can start developing strategies for those situations, Morgan said. Smoking cessation hypnosis calgary For example, if you smoke when drinking coffee, you could switch to tea.
However, Morgan cautioned, smokers should not stop consuming caffeine entirely, because they may get headaches and mistake these symptoms for nicotine withdrawal.
Increasing use of cellphones has been a significant asset in helping people quit smoking. Does laser smoking cessation work The United States Preventive Services Task Force, which issues treatment guidelines, has recommended the use of cellphones for smoking cessation, such as using phones to provide counseling or support for people who are trying to quit.
“They have the phones on them at all time, and people read their text messages,” said Lorien Abroms a professorof health communication and marketing at George Washington University’s School of Public Health and Health Services, speaking of smokers looking to quit. What is smoking cessation program Cellphone programs, particularly those involving text messages and alerts, have become a good avenue for researchers who hope to help people quit smoking, she said. Smoking cessation guidelines for health professionals an update “People are willing to be bugged in that format.”
Abroms said a good text-messaging–based program to quit smoking will send two to three texts in the time around a quit date. Smoking cessation training The texts will include reminders and tools, like responsive surveys or keywords a user can text to get information. E cigarette smoking cessation For example, someone dealing with cravings can text CRAVE and receive a tip to help them get through that vulnerable period.
There are numerous smoking apps out there, said Abroms, who published a survey looking at 98 of the programs. Acupuncture smoking cessation However, many of these apps seem to ignore the guidelines for good practices on quitting.
There are no studies published establishing that any specific app helps people quit smoking, but the available apps ignored the good practices known to work, she said.
“People are going to these apps, they’re downloading,” Abroms said. Billing for smoking cessation counseling “The apps, as far as we know based on the clinical practice guidelines, are missing some key features.”
For example, many of the programs ignored outside resources such as quit-smoking phone lines. American lung association smoking cessation training And many made no mention of nicotine replacement therapy. Cigarette smoking cessation Only 12 involved any alerts or reminders. Benefits of quitting smoking after one week While Abroms did not look at every single app, her findings were part of the reason she coded an app, Text2Quit, which incorporates features such as a trivia game to help distract former smokers when they feel a craving coming on.
Abroms said people could probably get by with any app, given that distraction is the point, but an app specifically for smoking is probably ideal.
“It would be fine if they would go to ‘Angry Birds,’ but it’s not the first thing they think of [when] they’re craving a cigarette,” she said.