By Stephanie Simons,
Head Pharmacist,
Lindo’s Pharmacy in Devonshire
This could be your year to quit smoking. Many have done it and you can too. In the words of one of Bermuda’s most beloved smokers, Mark Twain: “Giving up smoking is the easiest thing in the world. I know because I’ve done it thousands of times.”
Okay, maybe not the best inspiration, but even Mr. Twain could have quit for good if he had set his mind to it!
Smoking is an addiction, and, as with any addiction, it can be very difficult to stop. The first – and most important – step is to decide to quit. Then you can find the best way to do it. Every person is different and not every method is going to work.
The most drastic and immediate approach is to go “cold turkey”. That means abruptly stopping with no support, tricks or outside help. Unfortunately, only four to seven percent of smokers are successful at quitting cold turkey; most need to consider an alternative approach.
So what’s the next step? Regardless of how you proceed, take some time to write a list of all the reasons you want to quit – these can include better health, saving money, playing with your children and so on. Read this list often, especially when you are tempted to pick up a cigarette.
Every smoker who plans to quit should identify the triggers that cause a craving for a cigarette. Boredom, anger, frustration, stress or other strong emotions can elicit cravings. Certain social situations, daily routines or being around others who smoke can be triggers. Once identified, triggers should be avoided as much as possible.
Now that you have made the decision to quit, written your list of reasons why and identified your triggers, set a deadline for yourself and get started!
For some, starting to quit can simply mean cutting back gradually. Delay the first cigarette of the day, cut out a smoking break, smoke only half a cigarette or exchange one cigarette a day for a cup of tea. Chewing gum or sketching can be enough to occupy your mind, hands or mouth enough to avert a craving. Find what works for you and gradually cut back more and more over time.
Nicotine patches, along with other supportive measures, are an effective aid for smoking cessation.
Support is essential. According to the Bermuda Heart Foundation, you are twice as likely to quit permanently with support. Spend time with people who support your decision to quit, try to find others who want to quit at the same time or look to a professional therapist. Programmes like Allen Carr Easyway through Open Airways and the QUITSMART programme through the Chronic Disease Management Centre also offer support.
Products that replace smoking – called nicotine replacement therapy – can help to ease cravings. Patches, gums and lozenges can be purchased over the counter. Inhalers and nasal sprays are available with a prescription. Also available by prescription are Zyban, which controls cravings, and Chantix, which reduces the pleasure received from smoking and eases withdrawal symptoms.
Be aware that the first few days after quitting are the most difficult. Because your body is experiencing withdrawal from nicotine, you might feel irritable, depressed, anxious, hungry, lethargic, have difficulty concentrating or experience headaches. These physical effects will pass within a week or two. The psychological effects, however, can last much longer, leaving you with craving the “habit” of smoking for sometimes months. This takes willpower, positive thinking and support to overcome.
Remember, not every strategy works for every smoker. You might learn through trial and error and experience a relapse or two. Many people don’t succeed on their first attempt. The most important thing is to make the decision to stop and stay determined as you find the method that works for you. Stay positive and don’t give up – you don’t want all your hard work to go up in…smoke.
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
