Once you start smoking, it’s hard to kick the habit. That said, it’s not an impossible task. The world at large is already less consumed by tobacco, with the World Health Organization (WHO) reporting a meaningful reduction in global consumption. In 2024, there are 19 million fewer smokers compared to 2022. It’s a slow and steady decline, but the WHO expects this trend to continue in the next decade.
If you’re reading this, then you’re likely in the category of people wanting to leave cigarettes behind but still struggling to kick them for good. This is a natural struggle because cigarettes are a stimulant that your brain seeks out once used to its presence. Physical and emotional dependence on smoking is a very real phenomenon, so it’s essential to get help and take your time to make a change. With countless studies showing how harmful and expensive a cigarette habit can be, you may want to try some thoughtful solutions to quit smoking.
Seek out smokeless alternatives
It is hard to quit cold turkey because suddenly stopping the habit leads to an abrupt shift instead of a gradual adjustment. You are likely to relapse into a habit when you try to make a snap change like this. It’s even worse when you start feeling withdrawal symptoms because of the addictive properties of tobacco.
Often, people don’t realise that what makes cigarettes so bad is, to a large degree, the tar and carbon monoxide that comes from the act of smoking, as indicated The British Psychological Society. This is part of why second-hand smoke is dangerous to others. For the actual smoker, you increase your risk of lung disease and damage your blood vessels the more you imbibe. Cancer, skin conditions, and neurological disorders are also well-documented results of long-term smoking, mainly due to the inflammatory processes it triggers in the body, as revealed by research conducted at St Joseph’s Hospital and Medical Center.
This is why Sweden has led the charge to smoke-free alternatives in the form of nicotine pouches. Despite the stigma around such products, the country has pushed for this method of quelling smoking rates, and results are already promising. The pouches reduced cancer risk for users by 99.8% compared to cigarettes, and the country’s smoking rates have lowered to less than 6%. It’s even on track to becoming the first EU nation to be virtually smoke-free.
In fact, more than 100 placebo-controlled trials have suggested that nicotine replacement therapy doubles a person’s chances of successfully quitting smoking within 6 to 12 months.
Weaning yourself off cigarettes is much easier when you are still allowing your brain to have those doses of nicotine. Prilla’s nicotine pouch offerings make this transition process more inviting, with different flavours, strength levels, and brands to choose from. Smokers can also choose between moist or dry pouches to see what feels more comfortable to use for extended periods. The bestselling ZYN Coffee pouch, for example, comes in dry form with normal nicotine strength and the taste of freshly ground coffee and mocha. For smokers who aren’t comfortable with using nicotine pouches, an easier shift may be to use nicotine gum or lozenges.
Goods that allow you to chew or suck on something that still provides nicotine can be more effective because you are still actively doing an activity. Instead of completely removing the ‘thing’, you are replacing it with a healthier, smoke-free option. For the smoker just looking to stop the craving and go about their day, cytisine may be the solution. Popularly sold as Desmoxan by Polish pharma company Aflofarm, this plant-based compound helps manage withdrawal symptoms so you can curb the urge more easily. This accessibility largely makes Europe the most progressive in tobacco and cigarette reduction worldwide.
Start practising the art of self-control
Much of the appeal to cigarette smoking comes from the instant relief or gratification it provides. So, the best way to overcome this tendency is to learn the beauty of delayed gratification. What is better for you in the long run if you keep yourself from indulging in temporary boosts right away?
Impulse control is a lifesaver in that, it not only makes the process of dumping cigarettes easier but also improves your quality of life as a whole. For this, it’s best to tap into what makes you lack self-control and how to hone your security, discipline, and happiness.
One study from New York University look into how much people give into temptation, finding that people are willing to expend more effort and resources to avoid practising self-control. People don’t want to feel the psychological strain of rejecting temptation. Hence, the first solution is to avoid exposure to temptation itself.
To do this, get rid of cigarettes in your possession. Do your best to steer clear of situations where you would find yourself around cigarettes or offered to smoke, at least until you have developed other methods of controlling the need to smoke. Remember that although nicotine is a critical component of tobacco addiction, it is not the only one. Environmental stimuli act as “secondary reinforces” that trigger the desire to smoke, so it is best to remove temptations.
To avoid making this process so punishing, you should also find new ways to de-stress and reward yourself for successfully resisting temptation. Indulge in healthy hobbies and immerse in environments that bring peace of mind.
In addition to those factors, psychologists have noted that people stay on track more when they remain focused on what is at stake. A study conducted at Maastricht University revealed that people who planned to quit smoking in the immediate future and made plans to do so were twice as likely to succeed, and psychologists at the University of Santiago de Compostela found that motivation was not only a predictor of success, but also prevented relapses.
So, remind yourself why you want to leave the cigarettes behind whenever you think of lighting one up. Try to do this with a positive spin, focusing on the good results you will reap from skipping the temptation instead of focusing on the horrors that await if you fail. Consider what matters to you and how you feel in the long run.
Navigating moments of weakness can be difficult, so it’s best to give yourself a support system during this time and develop inherent tools to manage your feelings. One way to do so is to start practising mindfulness, a skill you can develop to become more fully present in the moment.
Starting it is as easy as sitting quietly, being kind to yourself, and focusing on the feeling of your body and breathing for just five minutes. The meditative practice can do wonders and help train your mind against cravings. Still, it’s also a good way to manage stress and depression – common factors that tend to make you more likely to grab a pack of cigarettes to decompress.
The journey to becoming smoke-free may come with ups and downs, but patience and perseverance can go a long way if you know where to start.
References:
De Santi, O. et. Al. (2024) Evaluation of the effectiveness of cytisine for the treatment of smoking cessation: A systematic review and meta-Analysis. Addiction; 119(4):649-663.
Raio, C. M. & Glimcher, P. W. (2021) Quantifying the subjective cost of self-control in humans. PNAS; 118 (35): e2018726118.
Piñeiro, B. et. Al. (2016) Motivation to Quit as a Predictor of Smoking Cessation and Abstinence Maintenance among Treated Spanish Smokers. Addict Behav; 53:40-45.
Vries, H. et. Al. (2013) The role of action planning and plan enactment for smoking cessation. BMC Public Health; 13: 393.
(2013) Why is it so hard to quit smoking? In: The British Psychological Society.
Piao, W. et. Al. (2009) Nicotine and inflammatory neurological disorders. Acta Pharmacol Sin; 30(6): 715–722.
Silagy, C. (2001) Nicotine replacement therapy for smoking cessation. Cochrane Database Syst Rev; 3:CD000146.
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