If, like the majority of smokers, you have every intention of stopping one day, but are waiting for the right time… why not now? Maybe you’re worried that without a cigarette you won’t be able to cope with the stress in your life, or concentrate, or be as confident, ever again, and that you’ll have to fight temptation on a daily basis. Well, here’s a list of practical measures that I hope will help you to finally become a non-smoker.

Hypnosis and brain entrainment

Every day I receive messages from people telling me they’ve successfully quit smoking by listening to one of my recordings. Hypnosis works by combining deep relaxation and visualisation techniques to change thoughts and behaviours, which, in the case of smokers, enables them to overcome their addiction and become non-smokers.

In 2014 a randomised controlled trial of 164 hospital patients compared the success rates of those taking conventional Nicotine Replacement Therapy (NRT), with a group that had hypnotherapy treatment in addition to their NRT. The study found that the hypnotherapy patients were more likely than the solely NRT patients, to be non-smokers at 12 weeks and 26 weeks after their hospital discharge. See the report here.

You can find a range of free hypnotherapy downloads here.

Counselling and support

Having a support network is crucial when you’re trying to quit. Friends and family are important, but contact with people who have experience helping others to quit, have already quit themselves, or are in the process of quitting, is even more so. About 40% of smokers who quit say support from others was key to their success. That help could be available locally through your GP, pharmacist, stop-smoking counselling service or support group, or via a telephone quit-line or an on-line community support forum or phone app. 

• Doctor: Advice on the effects of smoking, how and why to quit. Prescription only medications.

• Pharmacist: Help to select the right form of NRT.

• Counsellor / quit-line: Encouragement and motivation. Personalised coping strategies, and advice on how to recognise smoking triggers.

• Support groups and forums: Shared experiences, tips and advice.

• Apps: Programs providing practical support, milestones and tailored advice.

• Family and friends: Emotional support and distraction from smoking.

Nicotine Replacement Therapy (NRT)

Products like nicotine gum, lozenges, patches, inhalers, and nasal spray have been shown to be highly effective in gradually reducing cravings. They contain some of the nicotine fund in cigarettes, but without all the harmful stuff like tar, cyanide and carbon monoxide. A full course of treatment usually lasts for 8 to 12 weeks, during which, the amount of nicotine should be gradually reduced. However, because NRT’s are so much safer than smoking, they can be used for longer periods if it helps you to not smoke. Gum, lozenges, and patches are available over-the-counter. Nasal sprays and inhalers may require a prescription.

Is NRT safe?

You cannot continue to smoke while using nicotine replacement therapy, and some people think that using NRT is just swapping one addiction for another, but that isn’t the case. The nicotine levels in NRT are much lower than in tobacco, and the way they deliver nicotine makes them less addictive than smoking. Most health problems are caused by the other components in tobacco smoke, not by the nicotine, so it’s far safer to use licensed nicotine-containing products than to smoke. Although NRT is suitable for most adults, if you have a heart or circulatory condition, are on regular medication, or are pregnant, you should check with your doctor first.

Which NRT?

All licensed nicotine-containing products are effective treatments to help you stop smoking. No single NRT product is better than any other, so you may want to discuss the different options with your GP or pharmacist to find those that are best suited to you and your lifestyle.

E-cigarettes

E-cigarettes, also known as vapes, are one of the more recent stop smoking aids to become available. They work by heating a solution called e-liquid, which typically contains propylene glycol and/or vegetable glycerine and flavourings, as well as nicotine, which is inhaled as a vapour. The pen-like tubes or pods vary in size and shape, but generally contain rechargeable batteries, and a tank to store the e-liquid.

Are e-cigarettes / vapes safe?

E-cigarettes are not completely risk-free, but experts in the UK (Public Health England and the Royal College of Physicians) estimate that vaping is at least 95% less harmful than smoking cigarettes. Although the liquid and vapour contain some potentially harmful chemicals also found in cigarette smoke, the levels are much lower. E-cigarettes are suitable for most adults, but if you have a heart or circulatory condition, are on regular medication, or are pregnant, you should check with your doctor first.

Which e-cigarette?

The choice will be based on personal preference. If you're a heavier smoker, vape pens, pod systems and ‘mods’ are the best to try. But if you're a light smoker, a ‘cigalike’ could work for you. Some types of device deliver nicotine more quickly than others, and e-liquids are available with different nicotine strengths, so you'll need to choose the right one to satisfy your needs.

Prescription medications

Champix/Chantix (Varenicline) This medication helps to control nicotine withdrawal symptoms and reduce cravings, by blocking nicotine receptors in the brain and decreasing the pleasurable effects of smoking. It takes several days for Champix to reach effective levels in the blood, so treatment typically begins a week or two before you plan to quit smoking, and normally lasts for 12 weeks.

Is Champix safe? Side effects include nausea, insomnia, and serious neuropsychiatric events, including depression, agitation and suicidal thoughts, so any changes in mood or behaviour should be reported to your doctor immediately. It’s not prescribed for those who are pregnant or have some pre-existing conditions, and it’s not to be used in combination with NRT (unless under a doctor’s supervision.)

Zyban (Bupropion Hydrochloride) This medication is classified as a type of antidepressant, but an extended-release form of it is approved to help people stop smoking. It has been shown to dramatically reduce physical withdrawal symptoms associated with nicotine.

Is Zyban safe? Side effects include dry mouth, headache, and insomnia, and serious neuropsychiatric events, including depression, agitation and suicidal thoughts, so any changes in mood or behaviour should be reported to your doctor immediately. It’s not prescribed for those who are pregnant or have some pre-existing conditions. It can be used alone or in combination with NRT such as patches or gum.

Acupuncture

Acupuncture is an ancient Chinese medical practice that uses needles placed at specific spots in the skin to treat pain or disease. A 2014 Cochrane review of 38 randomized trials concluded that although pooled estimates suggest possible short-term benefits, as yet there is no evidence that acupuncture has a sustained benefit on smoking cessation. See the report here.

Which method is the most effective?

• Using willpower alone, is the least effective method of quitting.

• Using NRT such as patches, gum, or inhalers, is one and a half times more effective than willpower alone.

• Using e-cigarettes or a stop-smoking medicine prescribed by a medical professional will double a persons chances of quitting.

• Combining stop-smoking aids with expert support from a counselling or quit-line service makes someone three times as likely to succeed.

Have a plan

When you have a plan, you’re more likely to stay focused on your goal.

• Establish clear reasons as to why you’re quitting. For example, are you working towards a future goal such as running a marathon? Has a health issue emerged? Or are you setting an example for your children? Getting into a daily routine of writing down your reasons, helps to emotionally reaffirm them.

• Make a note of when you typically smoke, who you’re with, and what your mood tends to be when you do it. Gathering this information can help you identify triggers that make you more likely to pick up a cigarette - and then you can work to avoid them.

• One of the biggest fears for smokers wanting to quit is that they will have nothing to do when they’re bored, so consider what you could do to replace the role tobacco plays in your life. For instance, if you use smoking as a tool to overcome stress, you may want to replace it with a hobby or relaxation technique such as yoga or meditation.

Whatever combination of approaches you choose; a positive mental attitude will improve your chances of a successful outcome.

Thank you for reading this blog post. If you have any thoughts to share, or ideas for future posts, please do let me know. I would love to hear from you.