Content Starts Here

Smoking: cutting down or quitting

print Health and Nutrition > Health Centres

Smoking: cutting down or quitting

Reviewed by Dr Gavin Petrie, consultant chest physician

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

Dealing with cravings Here are some ideas to help you cope with cravings for a cigarette:

call a friend

chew some gum or eat something healthy

take a walk

brush your teeth

take a shower

take a deep breath

write a letter

occupy your hands by doing something such as sewing or knitting.

I've tried to give up before - it didn't work!

You're not the only one. The chances of success get better every time you try to quit. Most people need four attempts or more before they finally succeed. If you fail, just think of it as a rehearsal before you really quit.

How do I remain an ex-smoker?

Keep referring to your list of reasons to quit.

Update your list with any new reasons.

Avoid spending too much time around smokers.

Be proud of yourself - celebrate after each week, month and year that has passed since you quit.

Avoid drinks that make you feel like smoking, such as alcohol and coffee.

Don't let one slip ruin your whole quit plan.

How long does it take before the cravings disappear?

After just a few days the need for a cigarette will get less. And for some people, it may have completely vanished after just two to four weeks.

Will I gain weight?

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.

Go To Next Page>>

The documents contained in this web site are presented for information purposes only. The material is in no way intended to replace professional medical care or attention by a qualified practitioner. The materials in this web site cannot and should not be used as a basis for diagnosis or choice of treatment. Conditions for use

© Copyright 1998 - 2004 NetDoctor.co.uk - All rights reserved