Stop smoking

The methods used to quit vaping are similar to those for smoking cessation. You can choose to quit on your own or seek support through professional counseling and medication. Below, you’ll find more information on the available options for quitting vaping. 

Smoking involves inhaling the smoke from burning tobacco found in cigarettes, cigars, pipes, or other products. The smoke can be drawn into the lungs or remain in the mouth. Tobacco contains nicotine, an addictive substance, and is often combined with other chemicals to make smoking more appealing. Many of these additives are carcinogenic when burned, including: 

• Ammonia: Increases the speed at which nicotine reaches the brain, enhancing addiction. 
• Tar: Released during the combustion of tobacco, it is carcinogenic and can accumulate in the lungs and other organs. 
• Flavorings (menthol, sugars, cocoa, etc.): Added to improve taste, but become harmful when burned. 
• Carbon Monoxide: Released when tobacco burns, this gas binds to red blood cells and prevents oxygen from doing so, which harms both smokers and those exposed to secondhand smoke. 

Smoking is extremely harmful to health and is linked to numerous diseases, including lung cancer, other cancers, chronic respiratory diseases (such as COPD), cardiovascular conditions, high blood pressure, and stroke. It also contributes to eye problems, diabetes, and digestive disorders like Crohn's disease. Smokers may experience symptoms like persistent cough, hoarseness, skin issues, bad breath, tooth decay, and reduced sense of taste and smell. Women who smoke face higher risks of fertility problems, miscarriages, and premature births, while men are at risk of erectile dysfunction and reduced sperm quality. 

Common reasons for starting to smoke include: 

• Curiosity: Seeing others enjoy smoking can lead to a desire to try it. 
• Social Influence: Being around smokers can make smoking seem normal. 
• Peer Pressure: Especially common among young people who want to fit in. 
• Rebellion: Smoking may be seen as a way to defy authority or break rules. 
• Media Influence: Despite advertising bans, smoking is still portrayed in movies and TV shows. 

Several factors make it challenging to quit smoking, including: 

• Psychological Effect: Smoking creates a mild euphoria that users seek repeatedly. 
• Habit Formation: Over time, more nicotine is needed to achieve the same effect. 
• Physical Dependence: The body craves nicotine, leading to withdrawal symptoms when it’s not available. 
• Ritualistic Behavior: Smoking often becomes tied to daily routines, like after meals or with coffee. 
• Emotional Triggers: Cigarettes can become a way to cope with stress or as a reward. 
• Denial: Smokers may believe they can quit anytime or that health risks won’t affect them. 

Your doctor can recommend the best treatment for quitting, often combining counseling with nicotine replacement therapy (NRT) or medication. Different support options include: 

• Telephone Coaching: Offers advice and encouragement over the phone. 
• Personal Coaching: Face-to-face sessions with a coach or GP. 
• Group Programs: Participants quit together with mutual support. 
• Lifestyle Training: Intensive programs for those who haven't succeeded with other methods. 

Medications for smoking cessation

Various medications can support smoking cessation efforts: 

• Nicotine Replacement Therapy (NRT): Available as patches, sprays, gum, and lozenges. Smoking should be avoided when using NRT to prevent excessive nicotine intake. 
• Bupropion: Start one week before quitting, as it takes time to be effective. 
• Nortriptyline: Also requires a week of use before the quit date. 
• Cytisine: Begin at least five days before quitting. 
• Varenicline: Blocks nicotine's effects in the brain and should not be used with NRT. Start 1-2 weeks before quitting and continue for 12 weeks. 

Alternative treatments

Other approaches that may help include: 

• Acupuncture, homeopathy, hypnotherapy, and laser therapy: While evidence is limited, some individuals find these therapies helpful. 
• Apps and Online Resources: Apps can provide quitting tips and track progress. Online courses and games offer additional support. 
• E-Cigarettes: Some use vaping to reduce nicotine gradually, but it keeps the habit of smoking. 

Lifestyle changes

Breaking smoking habits requires a healthy lifestyle, including a balanced diet, regular exercise, good hydration, sufficient sleep, and stress management. Avoid caffeine, limit alcohol, and seek relaxation techniques.  

When quitting smoking, withdrawal symptoms may include: 

• Tension, restlessness, irritability 
• Insomnia, concentration issues 
• Sweating, mood swings, depression 
• Headaches, coughing, digestive changes 
• Increased appetite, potential weight gain 

These symptoms usually subside over time. If needed, your doctor can recommend treatments to ease the transition. 

Quitting smoking significantly reduces the risk of smoking-related diseases. Benefits include: 

• Physical Improvements: Better breathing, more energy, fresher breath, healthier skin, and increased fertility. 
• Reduced Health Risks: Lower chances of cancer, heart disease, and stroke. 
• Other Advantages: Being a positive role model, saving money, and feeling a sense of accomplishment. 

Stay mindful of the reasons people start smoking and remember the long-term benefits of staying smoke-free.   

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* Whenever cigarette is used in this text, it includes cigarette tobacco and pipe tobacco.