Tips to help you quit smoking

Feb 04, 2018 Dr Zulfikar Bux

By Dr Zulfikar Bux
Assistant Professor of Emergency Medicine

Unfortunately there are about one billion smokers worldwide. According to statistics, half of them will die as a result of their tobacco smoking. Tobacco smoking is responsible for seven million deaths worldwide every year. The tobacco found in cigarettes is a drug that is highly addictive and often hooks users; often for life, however shortened it is.
Today we will discuss some ways you can help yourself or others to combat this addictive condition.
WHAT ARE THE BENEFITS OF QUITTING SMOKING?
Quitting smoking can lower your chances of getting or dying from heart disease, lung disease, kidney failure, infection, or cancer. It can also lower your chances of getting osteoporosis, a condition that makes your bones weak. Plus, quitting smoking can help your skin look younger and reduce the chances that you will have problems with sex.
Quitting smoking will improve your health no matter how old you are, and no matter how long or how much you have smoked.
WHAT SHOULD I DO IF I WANT TO QUIT SMOKING?
The letters in the word “START” can help you remember the steps to take:
S = Set a quit date.
T = Tell family, friends, and the people around you that you plan to quit.
A = Anticipate or plan ahead for the tough times you’ll face while quitting.
R = Remove cigarettes and other tobacco products from your home, car, and work.
T = Talk to your doctor about getting help to quit.
HOW CAN MY DOCTOR HELP?
Your doctor can give you advice on the best way to quit. He or she can also put you in touch with counselors or other people you can call for support. Plus, your doctor or nurse can give you medicines to:

Reduce your craving for cigarettes
Reduce the unpleasant symptoms that happen when you stop smoking (called “withdrawal symptoms”).

WHAT ARE THE SYMPTOMS OF WITHDRAWAL?
The symptoms include:

Trouble sleeping
Being irritable, anxious or restless
Getting frustrated or angry
Having trouble thinking clearly

Some people who stop smoking become temporarily depressed. Some people need treatment for depression, such as counseling or antidepressant medicines. Depressed people might:

No longer enjoy or care about doing the things they used to like to do
Feel sad, down, hopeless, nervous, or cranky most of the day, almost every day
Lose or gain weight
Sleep too much or too little
Feel tired or like they have no energy
Feel guilty or like they are worth nothing
Forget things or feel confused
Move and speak more slowly than usual
Act restless or have trouble staying still
Think about death or suicide

ARE THERE MEDICINES TO HELP STOP SMOKING?
Yes, there are medicines that help to calm your cravings and decrease your chances of smoking. Nicotine replacement therapy eases withdrawal and reduces your body’s craving for nicotine, the main drug found in cigarettes. There are different forms of nicotine replacement, including skin patches, lozenges, gum, nasal sprays, and “puffers” or inhalers. Many can be bought without a prescription, while others might require one. There is also a class of antidepressant medication that helps ease your cravings. It’s best to talk to your doctor about which option is right for you.
HOW DOES COUNSELING WORK?
Counseling can happen during formal office visits or just over the phone. A counselor can help you:

Figure out what triggers your smoking and what to do instead
Overcome cravings
Figure out what went wrong when you tried to quit before

.WHAT ABOUT E-CIGARETTES?
Sometimes people wonder if using electronic cigarettes, or “e-cigarettes,” might help them quit smoking. Using e-cigarettes is also called “vaping.” It is not recommend taking e-cigarettes in place of medicines and counseling. That’s because e-cigarettes still contain nicotine as well as other substances that might be harmful. It’s not clear as yet how they can affect a person’s health in the long term.
WILL I GAIN WEIGHT IF I QUIT?
Yes, you might gain a few pounds. But quitting smoking will have a much more positive effect on your health than weighing a few pounds more. Plus, you can help prevent some weight gain by being more active and eating less.
WHAT ELSE CAN I DO TO IMPROVE MY CHANCES OF QUITTING?
You can:

Start exercising.
Stay away from smokers and places that you associate with smoking. If people close to you smoke, ask them to quit with you.
Keep gum, hard candy, or something to put in your mouth handy. If you get a craving for a cigarette, try one of these instead.
Don’t give up, even if you start smoking again. It takes most people a few tries before they succeed.

WHAT IF I AM PREGNANT AND I SMOKE?
If you are pregnant, it’s really important for the health of your baby that you quit. Ask your doctor what options you have, and what is safest for your baby.
There are two ways to quit smoking; you can die from smoking or START today.