Stop Smoking

Smoking (Tobacco) causes many health problems such as cancer, chronic obstructive pulmonary disease (COPD), heart disease, stroke, lung disease and many more, yet still, a significant number of the population remain regular smokers.

Giving up smoking is often quite challenging but with the help of tried and tested treatments, many people have been able to quit tobacco and live healthier and longer lives.

Why is quitting smoking difficult?

Whether you're an occasional smoker or a long-time pack-a-day smoker, quitting can be challenging. The primary reason is nicotine, the addictive substance in tobacco, which creates both physical and mental dependencies:

• Your brain gets used to having nicotine, and now it is not getting it
• You have to schedule your daily routine that no longer contains smoking

Brain activity 

Nicotine affects your brain’s reward system and creates a feeling of dependency. As it enters your brain, it stimulates the production of dopamine (feel-good chemical).

With time, your brain gets used to this stimulation, causing dependency, intense cravings, and withdrawal symptoms such as anxiety, irritability, etc. 

Daily routine

Smoking also interferes with your social settings and daily routines, making it difficult for you to quit the habit without affecting your daily tasks.

Most people get used to smoking while drinking coffee, taking breaks, talking to friends, or finishing food. These social, psychological, and physical factors or triggers make quitting smoking difficult. 

How to stop smoking — Key tips, benefits

Quitting smoking can be hard, but with some help and the right strategy, it is all possible. Smoking cessation programs are a powerful resource, providing personalized programs, counseling, and support groups to help you stay smoke-free.

Prescription medicines or programs like Nicotine Replacement Therapy (NRT) reduce smoking withdrawal symptoms and make the smoking cessation process easy. Let’s explore more!

What things help you in quitting smoking?

The things that help you quit smoking are:

Stop-smoking medications:

These drugs, such as Zyban tablet and Chantix (varenicline) are available on prescription only, stimulating brain chemicals, easing nicotine withdrawal symptoms, and reducing cravings. Consult your doctor to figure out the best option for you.

Nicotine replacement therapy (NRT)

NRT, such as gums, patches, inhalers, lozenges, or nasal sprays offers you controlled, lower doses of nicotine without the harmful chemicals in tobacco smoke, satisfying your cravings. It is also available on prescription, so talk to your doctor for better advice. 

E-cigarettes/vapes

These electronic devices offer nicotine in vapor without the tar and other toxic chemicals found in cigarettes. E-cigarettes are available in refillable or disposable devices, satisfying your cravings and helping you quit smoking.

Note: If you combine these methods with behavioral support such as support groups, counseling, or digital programs, it will enhance your success rate.

Smoking cessation with the START method

Begin your journey to quitting smoking with the help of START, create a plan, and increase your chances of success. Here is how each step in the START acronym can guide you toward becoming smoke-free:

S – Set a quit date

By choosing a specific date to quit smoking, you can have a point to focus on. It should be soon enough but not so soon it robs you of time to mentally prepare and get anything you might need, whether that is nicotine replacement therapies or quit-smoking support from family or friends.

T—- Tell friends, family, and co-workers

Quitting is not something you can not do alone. However, by telling people you want to quit offers encouragement, creates support, and builds accountability.

Friends and family can encourage you, and co-workers can prevent you from going into those situations that will urge you to smoke.

A — Anticipate challenges

Anybody who is using it is going to have cravings and withdrawal symptoms at some point, so plan on how you are going to deal with that.

So, when cravings hit you, distract yourself via exercise, drinking plenty of water, or, for emergencies, carrying nicotine gum. You can do a lot to cope with your triggers if you are aware of them.

R — Remove cigarettes and other products

Get rid of cigarettes, lighters, matches, and ashtrays in your home, car and workplace to minimize the temptation.

Freshen up everything and wash your clothes well to get rid of the smoke smell. It will help you stay on your goal track and prevent yourself from sliding back into your habits.

T – Talk to a Doctor or health professional

If you talk to your doctor, you will get access to many tools such as nicotine replacement therapies (NRT), prescription medications, and counseling services, offering smoking cessation aids.

They can help you put together a personalized quit plan to give you a better chance of long-term success.

Why should you quit smoking — Health benefits of quitting smoking 

Smoking cessation offers long-term health benefits, including;

• Reduce the risk of 16 types of cancer, including lung cancer
  
  
• Lower risk of heart and lung conditions such as stroke, heart attack, and chronic obstructive pulmonary disease (COPD)
  
  
• Make you feel healthier and improve your sense of smell and taste
• Enhance your mental health and reduce stress, anxiety, or depression.
• Protect your loved ones from passive smoking
• Give you healthier skin and a younger look
• Save money
• Improve circulation, immune function, and fertility levels
• Reduce the risk of type 2 diabetes
• Offer longevity and enhance the quality of your life

So, adopt tips for staying smoke-free after quitting and improve your health!

How to effectively quit smoking with medicines?

While using the quit-smoking medication, you can enhance the output by:

Using more than one medication: Combine nicotine patches with gums or lozenges to combat cravings.

Taking one non-nicotine drug at once: One non-nicotine medicine is effective. Never use two drugs at once. 

Start taking medicines before quitting: Start taking medicines one or two weeks before quitting to adjust your body. 

Taking the right amount of prescribed medicine: Always take medications according to your doctor’s prescription to alleviate withdrawal symptoms. 

Using medications for the recommended time: Take medicines for a long enough time i.e. 6-12 weeks or longer to enhance your success rate. 

Getting consultation: Get coaching support to deal with your cravings and urges.

How can you order quit smoking treatment online in UK?

We are a UK-registered online pharmacy offering competitive prices on stop-smoking medications, Bupropion tablet Zyban. Enjoy discreet and fast UK delivery.

To complete your purchase, simply fill out a quick assessment form to confirm your suitability. Once approved by a doctor, our pharmacy team will dispense your stop-smoking medication directly to your doorstep.

Author

Resources

NHS Quit Smoking Services [Accessed 11-11-24]]

American Cancer Society - Guide to Quitting Smoking [Accessed 12-11-24]

Action on Smoking and Health (ASH) - UK [Accessed 11-11-24]

What withdrawal symptoms do you get when you quit smoking?

When you quit smoking, you may get some common and uncommon symptoms, including;

Common symptoms

Nicotine cravings: Stronger at first but come and go in waves during the first week of smoking cessation. 

Mood swings: Irritability, mood swings, or frustration due to the absence of nicotine is common. Do not panic; it will pass.

Anxiety: As nicotine affects mood-regulating chemicals in your brain, you can get anxiety or restlessness. Try deep breathing or relaxation techniques to cope with it.

Weight gain: Nicotine acts as an appetite suppressant. So when you quit smoking, you will crave fatty or sugary foods, leading to weight gain. However, it may last for several weeks. 

Uncommon symptoms

Sleep problems: Nicotine affects your sleep cycle. So, while quitting it, you may have difficulty sleeping, frequent wake-ups during the night, or vivid dreams. 

Cold symptoms: As your body is clearing out toxins and mucus, you may get coughing, sneezing, or sore throat during the first few weeks after quitting. 

Light-headedness or dizziness: Nicotine is a strong stimulant so you may feel dizzy, fatigued, or lightheadedness without it. 

With time, these symptoms go away. However, if they persist, talk to your doctor. Moreover, tobacco smoke affects alcohol and caffeine present in chocolate, coffee, or cola soft drinks. So, cut down on these things during your stop-smoking process.

How do you manage common withdrawal symptoms?

To manage the common withdrawal symptoms, follow these strategies to ensure a smooth and manageable journey:

Nicotine cravings

• Quit smoking medicine
• Keep yourself busy and distract your body and brain via walking, exercise, or any hobby. 
• Spend time with your family or friends who do not smoke.
• Opt for nicotine replacement therapy (NRT) such as nicotine patches, lozenges, or gums

Mood swings

• Practice relaxation techniques such as meditation, mindfulness exercises, or deep breathing.
• Opt for physical activity as it releases endorphins and boosts your mood.

Anxiety

• Do yoga, spend time in a warm bath, or perform journaling.
• Avoid caffeine and drink water or herbal teas.

Difficulty concentrating

• Take frequent short breaks
• Perform tasks into smaller, manageable steps
• Do not overload yourself with many responsibilities

Sleep disturbances

• Avoid screens before bed
• Go to sleep at the same time each night
• Establish a quiet, dark, and relaxing bedtime routine
• Take chamomile tea and practice deep breathing before sleeping
• Do not take caffeinated drinks, coffee, or tea in the evening or late afternoon
• Do not drink alcohol or eat a heavy meal right before sleeping

Weight gain

• Eat healthy snacks, nuts, vegetables, or fruits
• Drink plenty of water
• Eat sugar-free candy or gum to satisfy sweet cravings
• Practice mindful eating 

Cold symptoms

• Drink plenty of water
• Drink herbal tea with throat lozenges or honey
• Use a humidifier to avoid respiratory discomfort

Dizziness 

• Eat balanced meals
• Take rest
• Perform gentle exercises such as light stretching or walking.