Overcoming Smoking Addiction: Strategies for Long-Term Success

Smoking cessation issues

I have been smoking for 20 years, consuming 2 to 3 packs a day, and I have always believed that smoking is an addiction.
Therefore, I have been trying to quit on my own, but smoking will not stop by itself.
I went to a smoking cessation clinic, and the doctor prescribed me Chantix (varenicline) starting with 0.5 mg for seven days (including morning and evening doses).
After seven days, I was instructed to take 1 mg (I cannot smoke at all).
After taking Chantix 0.5 mg, my cravings remained the same, and I ended up smoking even more.
As the time to quit approached, I became increasingly anxious and smoked more.
On the day I started taking 1 mg, I only smoked one cigarette from a pack.
Now, I have completely quit smoking for two days, but I am still continuously battling the urge to smoke.
My job requires me to work shifts, and I am deeply worried about having to fight the impulse to smoke for the rest of my life.
I wonder if there are any methods to assist me in this struggle?

L, 30~39 year old female. Ask Date: 2016/04/19

Dr. Chen Houliang reply Smoking Cessation

Hello,
I am glad to receive your letter.
From what you mentioned, you have successfully refrained from smoking for two days, and I congratulate you on that! Please continue to maintain this progress.
If you can persist in quitting smoking, it will not only benefit your health but also protect your loved ones and friends from the harms of secondhand smoke.
Isn't that a wonderful thing?
Chantix (varenicline) is currently the most effective medication for smoking cessation and can significantly assist smokers in quitting.
Generally, when you visit a smoking cessation clinic, the physician should provide you with detailed information about the medication's usage, treatment duration, effects, and potential side effects.
Therefore, I recommend that if you have any related questions, it would be more appropriate to return to the smoking cessation clinic and discuss them with your physician.
After all, quitting smoking is not an overnight success; many people need to engage in a long-term battle and experience multiple failures before achieving success.
Thus, maintaining close cooperation with your physician is very important.
During the initial seven days of using Chantix, you typically do not need to force yourself to quit smoking or worry about how many cigarettes you smoke.
Approach it with a calm mindset; you can continue your usual routine and smoke as you normally would.
Please try to maintain a positive attitude.
As time passes, you will notice your cravings gradually decreasing.
On the eighth day, remind yourself that it is the start of your smoking cessation journey.
Based on our past experiences, as long as you are determined to quit, most people will see a significant reduction in their smoking frequency, and some may even reach a point where they can stop completely.
As you mentioned, you are not a 20-year smoker, and you can easily reduce your intake to just one cigarette a day within a few days, or even manage to go two days without smoking!
Trust in the professionals, trust in your physician, and believe in yourself.
With determination, quitting smoking is not difficult.
Many people have successfully quit, and I believe you can too.

Reply Date: 2016/04/19

More Info

Overcoming smoking addiction is a significant challenge, especially for someone with a long history of smoking, such as your 20 years of experience. It's commendable that you've taken steps to quit, including visiting a smoking cessation clinic and using medications like Chantix (varenicline). Here are some strategies that can help you maintain your commitment to quitting smoking and manage cravings effectively.

Understanding the Nature of Addiction
First, it's essential to recognize that nicotine addiction is both physical and psychological. The physical dependence on nicotine can lead to withdrawal symptoms when you try to quit, while the psychological aspect often involves habitual behaviors and triggers associated with smoking. Understanding this dual nature can help you develop a comprehensive strategy for quitting.

Strategies for Long-Term Success
1. Behavioral Therapy: Engaging in behavioral therapy can be incredibly beneficial. This therapy helps you identify triggers that lead to smoking and develop coping strategies to deal with cravings. Cognitive-behavioral therapy (CBT) is particularly effective in changing the thought patterns associated with smoking.

2. Support Groups: Joining a support group can provide a sense of community and shared experience. Hearing from others who are also trying to quit can motivate you and help you feel less isolated in your struggle. Many communities offer support groups, and there are also online forums available.

3. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you manage cravings and reduce anxiety. Techniques such as deep breathing, meditation, or yoga can help you stay grounded and focused, making it easier to resist the urge to smoke.

4. Healthy Substitutes: Finding alternatives to smoking can help distract you from cravings. Chewing gum, snacking on healthy foods, or engaging in hobbies can keep your hands and mouth busy. Some people find that engaging in physical activities, such as walking or exercising, can also help reduce cravings and improve mood.

5. Gradual Reduction: If you find it challenging to quit cold turkey, consider a gradual reduction approach. This method involves slowly decreasing the number of cigarettes you smoke each day until you can quit entirely. This can help ease withdrawal symptoms and make the process feel less overwhelming.

6. Medication Management: Since you've already started using Chantix, it's crucial to follow your doctor's guidance regarding dosage and duration. If you find that your cravings are still intense, discuss this with your healthcare provider. They may suggest adjusting your medication or adding other options, such as nicotine replacement therapy (NRT) like patches or lozenges.

7. Develop a Relapse Prevention Plan: It's common to experience cravings long after quitting. Developing a plan for how to handle these cravings can be beneficial. This plan might include identifying your triggers, having a list of coping strategies, and knowing when to seek support.

8. Stay Committed to Your Goal: Remind yourself of the reasons you want to quit smoking. Whether it's for your health, your family, or financial reasons, keeping these motivations in mind can help strengthen your resolve.

Conclusion
Quitting smoking is a journey that often involves setbacks and challenges. It's essential to be patient with yourself and recognize that overcoming addiction takes time and effort. By employing a combination of behavioral strategies, support systems, and possibly medication, you can significantly increase your chances of long-term success. Remember, the goal is not just to quit smoking but to develop a healthier lifestyle that supports your decision to remain smoke-free. If you continue to struggle, don't hesitate to reach out to healthcare professionals for additional support and resources.

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