Everybody knows that quitting is a good idea, so why is there anybody left still smoking? Millions have managed to give it up, and smoking is less and less commonplace, but millions of others are still stuck with the habit.

The degree of addiction varies; for some, the difficulties in quitting can be formidable. A tremendous amount of motivation can be required, and it can be hard to summon it when you need it.  Often it boils down to a problem of mind over matter, and some people are better than others at that kind of thing.

So what’s the best way to quit smoking? Whichever way you go, it’s definitely worth it to try – experience has shown that it really is possible to quit smoking once and for all, and to remain smoke-free. You’ll begin to reap the health benefits immediately. Quitting for good may take repeated attempts for some, but a little bit of research and some experimenting can go a long way.

Nicotine replacement strategies

Nicotine replacement strategies are some of the most popular ways to quit smoking, typically consisting of nicotine patches and gum. So-called smokeless cigarettes have also been proposed as a substitute for regular smokes, but I’m not crazy about the idea. Smokeless cigs are based on inhaling a propylene glycol solution infused with nicotine and flavorings. Notwithstanding the nicotine, I can’t imagine inhaling propylene glycol could be good for your cardiovascular system by any stretch of the imagination. For all we know it’s worse for you than tobacco smoke!

Note that nicotine patches and gum are great ways to give your lungs a break, which undoubtedly is a good thing, but they do nothing to break the nicotine addiction which is the basic root of the problem. That part is up to you; in theory it’s possible to gradually cut down, reducing the dosage slowly to zero and wean yourself of it.

Cold Turkey method

While getting off nicotine in steps might work for some people, for others it’s slow torture. If you have the willpower and motivation, the “Cold Turkey” method can be the absolute best. It’s simple: Smoke your last cigarette, grit your teeth, and refuse to go back. Cold Turkey is the ideal method to get the nicotine out of your system quickly and walk away from the habit of smoking. The biggest problem is that it is far easier to say “I’m going to quit smoking,” than to actually do it. At some point you’ll need to muster the willpower to actually “not” light up, and to sustain it on a minute-by-minute basis, for a couple of days, possibly in the face of an overwhelming craving to smoke. This is the essential challenge with the Cold Turkey Method for quitting smoking.

Fortunately, if you do go cold-turkey, you’ll find that most of the nicotine will be gone from your system within the first 48 hours. The strongest cravings will be experienced during this period, while your nicotine levels are on the wane, as your body feels it slipping away. After the nicotine is cleared from your sytem most of the short-term signs of physical addiction will have passed, so if you can make it through the first 48 hours you’ll be well on your way.

Prescription medications

There are several prescription drugs available that are known-effective as quit-smoking aids, and doctors are generally happy to recomend them:

  • Chantix (brand name for Varenicline)
  • Zyban (bupropion SR, a longer-acting form of bupropion HCL approved for smoking cessation)
  • Wellbutrin SR (chemically very similar to bupropion SR, not yet FDA-approved for quitting smoking, but commonly re-purposed )

These substances act to interrupt the nicotine-addiction mechanism in the brain, and thereby ease the process of nicotine withdrawal. For example, Chantix works “by blocking nicotine from attaching to the receptors” (according to their website) in your brain cells which otherwise would produce the pleasure-producing neurotransmitter dopamine when exposed to nicotine.

Hypnosis

Stop-smoking hypnosis can be surprisingly effective for some, but others (like myself) are immune to it. If it’s going to work, a course of repeated sessions combined with some form of counselling and peer support will help you to get the most out of it.

Quit-smoking aversion therapy

Aversion therapy is designed to get you to mentally associate smoke and smoking with something very unpleasant, and therefore you won’t feel like doing it. For example, you can try smoking a whole mouthful of cigarettes, and try and make yourself nauseated. Or you can try chewing on a cigarette anytime you feel like smoking one. Aversion therapy can be very effective, and there are several well-know treatment centers that specialize in it, like the Schick Center.

Psychological addition

One element of smoking is a physical addition to nicotine, but another aspect of it is a psychological addition, basically taking the form of a “habit”. I.e., you’re in the habit of having a smoke first thing in the morning with your coffee, and smoking after meals, and when drinking, or driving (hopefully not both at the same time), or while you’re out with friends, or while watching TV, and before bed.

Many people find that the old habitual behavior can easily kick in, and when you’re least expecting it to, even years after all the nicotine is gone from your system. You’ll probably have to take special means to banish any tobacco from your environment, and to diligently avoid any situations where others are smoking. This kind of issue can take a very long time to fade away. It can be especially tough if your spouse is a smoker; chances are better if you both undertake to quit together.

So which method is best?

The problem with finding the absolute best way to quit smoking is that each individual person is different, meaning that what works for one might not work for another. While some people can go cold turkey, others are going to need to get off of nicotine gradually, and others will need prescription medicines to get through it. The only way to find the best method to quit smoking is to test several strategies and see which one works for you. It can’t hurt to try, and to keep trying if necessary.