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Stopping Smoking Advice

Whichever way you look at it, stopping smoking isn't easy.

The fact is, you have to WANT to stop. Often those around us- our children, partners, and family might want you to stop but do you? An easy and quick way to find this out is to make a list of the reasons you want to smoke and a list of reasons you want to stop. Do you want to protect those around you, save money, improve your health? Or does smoking relax you, keep you going, or give you a routine? If the reasons you want to stop outweigh the benefits of smoking, you could be ready to give up once and for all.

Smoking Patterns

Finding out what kind of smoker you are can help you be more successful at quitting. A smoking diary is the easiest way to do this. On a typical weekday and one day in the weekend, make a note of every cigarette you smoke, what you were doing at the time, and how you felt. Using a rating of 1-10, decide how much you wanted to smoke each cigarette. You also need to know when you have your first cigarette of the day, and the total number you smoke daily.

How to Give Up

The NHS has recognised that stopping smoking is hard to do on your own. That's why they have a variety of support methods to suit your needs.  From one-to-one support with a stop smoking advisor, to group sessions and even e-mail, text message, and mail support, there is bound to be a scheme right for you. Call the NHS Smoking Helpline on 0800 169 0 169 for information on your nearest service. All support is free. As well as providing support and advice, stop smoking advisors may be able to provide you with Nicotine Replacement Products and can advise you on prescription only medicines such as bupropion (Zyban) and Varenicline (Champix)

Nicotine Replacement Therapy (NRT):

There is a wide range of NRT products available, so how do you choose which one would suit you best? The easiest way is to speak to your pharmacist. As experts on medicines, they will be able to recommend the ideal product for you.

Patches:

Patches are the original form of NRT and the one which people know most about.  There are two types of patches available- 16 hour or 24 hour. The 24 hour patches are good for those who have cravings first thing in the morning, but they may affect your sleep. Patches are designed to give a constant background level of nicotine into the blood to prevent withdrawal effects. However, patches cannot respond to any breakthrough cravings.

Gum:

Nicotine gum is chewed gently until a strong ‘peppery' taste is released. The gum is then ‘parked' in the side of your mouth, between the cheek and gum, and the nicotine is absorbed through the mouth lining. When the taste dies down, the gum is re-chewed until the taste becomes strong again, and so on. Each piece of gum lasts for about 30 minutes. A major benefit of gum is that it can be used to quickly relieve any cravings that you may have. Gum comes in a variety of flavours and strengths so they can easily be tailored to your needs

Lozenges:

Lozenges act in a similar way to the gum, and may be used when a more discreet method is required. They are sucked slowly until the taste appears, which signals that nicotine is being released. Again, the lozenges are then parked in the side of the mouth and the cycle is repeated. Each lozenge will last about 20-30 minutes. Like gum, lozenges also come in a range of strengths.

Microtabs:

Microtabs are probably the most discreet way of using oral NRT. They are small white tablets which are placed ‘sublingually'- beneath the tongue- to dissolve and release nicotine.

Inhalator:

The inhalator is rapidly becoming a favourite method of administering NRT. It consists of a small plastic white tube, into which is placed cartridges which contain the nicotine and have a pleasant menthol flavour. The inhalator is then placed in the mouth and inhaled, similar to an ordinary cigarette. This method is excellent for those who are highly behaviourally dependent on smoking- those to whom the ritual of removing the cigarette from the packet, lighting it, and holding it in their hands has become a difficult habit to break.

Nasal Spray:

Usually reserved for highly nicotine dependent smokers, the nasal spray delivers a rapid dose of nicotine which most closely resembles that of smoking. The spray is administered into the nostril and the nicotine is quickly absorbed through the nasal lining.

Are there any people who shouldn't use NRT?

NRT is suitable for most adults, but those suffering from heart or circulatory disorders, or those on regular medication, especially theophylline for asthma, should consult their doctor or pharmacist prior to beginning treatment. Pregnant women should also ask their doctor or midwife before using NRT.

Would I just end up addicted to the NRT?

Nicotine is an addictive substance, so addiction to NRT products can occur, although it is rare. The levels of nicotine in NRT products are a lot less than those involved in smoking, and, provided the instructions for use are followed correctly, problems should not occur. If you are concerned about this, speak to your doctor, pharmacist, or stop smoking advisor. It is always worth bearing in mind that, whatever happens, nicotine replacement therapy is a lot safer than smoking itself.

Prescription Products:

There are two products available on prescription to make stopping smoking easier. Bupropion (Zyban) changes the way your body reacts to nicotine. It helps to reduce the withdrawal effects and cravings associated with stopping smoking. It must not be used in those who have a history of seizures or eating disorders, certain types of tumour, or who are also experiencing alcohol withdrawal. It should also be avoided in pregnancy.  Bupropion is started one to two weeks before the set quit date and treatment may continue for a few months. Varenicline (Champix) works by reducing the body's reaction to nicotine, so you don't get so much of a ‘hit' when you have a cigarette, and it also reduces cravings. Again, it is taken one to two weeks prior to the set quit date, and treatment normally lasts for 12 weeks.  Pregnant women cannot use varenicline, and it is usually only prescribed in several quit attempts have failed with NRT use.

Other Top Tips:

Good Luck in your new smoke-free life!

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Last modified: 03/31/09