Dr. Goldberg says it's important to know when you want a cigarette. Is it when something stresses you out? Feeling bored?" There are four types of triggers: emotional (stress and anxiety), pattern (after breakfast, while driving, on a walk), social (hanging out with friends), and withdrawal (smelling cigarette smoke, seeing and/or touching a lighter)." If something is triggering you, stay strong.
Dr. Goldberg says that gum, patches, sprays, and lozenges that are used for Nicotine Replacement Therapy (NRP) give you nicotine without the other harmful chemicals found in tobacco. Using these products may help ease some of your physical withdrawal symptoms so you can focus on the mental and emotional parts of quitting.
Dr. Goldberg says that a cognitive behavioural therapist can help you learn how to deal with your feelings without smoking. "Your therapist will help you work through thoughts like, 'I'll never stop smoking,' so that you can develop healthy responses and physical habits, like not picking up a cigarette," he says.
Chantix (varenicline) and Zyban are two drugs that have been approved by the FDA to help smokers quit. Dr. Goldberg says that they work by making you feel less happy when you smoke, which makes the withdrawal symptoms go away. Both medications can cause side effects like nausea, vomiting, and changes in mood and behavior, so it's best to talk to your doctor about which one is best for you.
Dr. Goldberg says that family and friends of a person who wants to stop smoking should be supportive. "Listen to the person who is trying to quit smoking if they need to talk, check in with them often to see how they are doing, or take them to the movies to take their mind off things. He says, "Just be there for them."Online support programmes like Freedom from Smoking from the American Lung Association can also be helpful.
Using relaxation techniques is a great way to deal with stress and keep from slipping back into old habits when you're feeling overwhelmed. Dr. Goldberg says that some ways to do this are to listen to short guided meditations, take daily walks, work out, and spend time with friends and family.
Some people might be able to quit smoking with the help of hypnotherapy or acupuncture, but Dr. Goldberg says it's important to know that one treatment doesn't work for everyone (note that these treatments are not backed by peer-reviewed research). He says that supplements like black pepper, which can reduce cravings.
Dr. Goldberg says that it's not right for everyone to stop smoking all at once. It means that you won't need nicotine replacement therapy (NRT) products to help you fight the urge to smoke. So, if you decide to stop smoking cold turkey, he says, you should have a plan to deal with your triggers. For example, you could keep healthy snacks on hand, play with a stress ball, or stay away from friends and family who smoke.
Dr. Goldberg says that most people will slip up at least once before they quit smoking for good. Instead of getting upset about a slip-up, be kind to yourself and set a new quit date. "Think about what made you slip up again. "Try very hard to avoid that trigger, situation, or experience in the future once you know what caused it," he says.