Addiction to tobacco is both physical and psychological. Every smoker knows how difficult it is to stop smoking or even cut down.
Reducing the amount you smoke is a start – and better than nothing, but the ultimate goal should be to quit altogether. And, as many ex-smokers will tell you, it is possible.
There are two parts to addiction:
* physical addiction occurs because you become addicted to the nicotine in the cigarette. This addiction causes real withdrawal symptoms if you cut down or quit.
* psychological addiction occurs because smoking becomes part of your daily routine. This means if you want to cut down or quit, you will have to change your habits.
Tackling physical addiction
Research has shown that using nicotine replacement therapy such as nicotine patches or chewing gum can reduce the number of cigarettes smoked and cut down the amount of dangerous smoke inhaled.
However, there is a slight risk the body will get used to this new form of nicotine. For this reason, it’s important to keep an eye on how much of the substitute you’re using.
Bupropion (Zyban) is an antidepressant medicine that is also effective in relieving the symptoms of nicotine withdrawal. This can be prescribed by your GP on prescription, often through a stop-smoking clinic.
It works in a different way to nicotine replacement therapy (NRT) by reducing the desire to smoke. It has a similar success rate to NRT.
Tackling psychological addiction
There are several ways smokers can help break a psychological addiction.
* Decide how you want to quit smoking – either by cutting down gradually or, preferably, stopping completely on a pre-determined date.
* Make a list of reasons why you want to quit. Carry this with you at all times. When you have an urge for a cigarette, read your list and it will help strengthen your resolve.
* Choose a date when you want to quit and stick to it.
* Tell your family and friends – that way you’ll have to keep to the date.
* Find someone who can support you, for example a family member, friend or doctor.
* When the day arrives, do something active – throw out your cigarettes and remove all ashtrays, lighters and matches. And spoil yourself by doing something you enjoy, such as going to the cinema or shopping.
* Find something else to do for the times when you usually smoke a cigarette.
Will I gain weight?
A person may gain a little weight after smoking cessation
You may gain a little weight, but don’t let that put you off. A few extra pounds is nothing compared to the health advantages stopping smoking gives you.
Avoid dieting unless your doctor tells you to do so, because this will increase your desire to smoke. If you snack, choose something healthy and low fat. Be more active and work off the extra calories through exercise.
Isn’t it enough to switch to a ‘low tar’ brand?
Glamour Superslims Amber Cigarettes
Tar is just one of more than 4000 toxic substances contained in cigarettes. Tar holds the other toxic substances together and is one of the biggest causes of lung cancer.
The risk of getting some diseases may be smaller the less tar you breathe in.
However, since September 2003 terms such as ‘low-tar’, ‘light’ and ‘ultra light’ have been banned.
This is because the difference between these brands and regular cigarettes is dependent on the filter alone, which uses microscopic air holes: the ‘lighter’ the cigarette, the more holes it has for drawing in air that thins and cools the smoke.
Research has shown that, contrary to the numbers on the packet, smokers of ‘mild’ brands are likely to inhale as much tar and nicotine as smokers of regular cigarettes. And because the same blend of tobacco is used, you can take in as many cancer-causing substances.
