How Long Does It Take to Truly Quit Smoking? the Process

How long does it take to be considered truly abstinent?

Hello, doctor.
I have been smoking for about 6 to 7 years, and recently I've been experiencing persistent chest pain and occasional shortness of breath.
Therefore, I want to quit smoking.
I have previously looked at the advice you provided to patients, but I'm still not clear on how long I need to be smoke-free to consider myself truly quit.
Is it successful if I no longer have cravings, or do I need to completely avoid smoking from then on? Additionally, what symptoms can I expect during the early stages of quitting smoking?

A Yan, 20~29 year old female. Ask Date: 2004/10/21

Dr. Tang Xinbei reply Smoking Cessation

Dear A-Yan,
I am very glad that you have made the decision to quit smoking and are taking action towards that goal! You asked a very good and significant question: how long must one be smoke-free to be considered truly successful in quitting? If we were to define "success" with a very strict standard, it would mean that a person must remain smoke-free from the time they quit until their death, which is an impossible standard to uphold.
Should we then inscribe on this person's tombstone, "This person successfully quit smoking"? Therefore, it is challenging to clearly define what constitutes "success" in quitting smoking.
In the real world, many individuals who attempt to quit smoking do not last beyond a month.
Statistics show that out of every hundred people who try to quit, only about thirty manage to stay smoke-free after a year.
This highlights that quitting smoking is a significant challenge that requires immense effort and perseverance! Generally, withdrawal symptoms after quitting smoking last about one to two weeks, although a minority may experience symptoms for up to a month, but these individuals usually have milder symptoms.
Common early withdrawal symptoms include: irritability or mood swings, insomnia, restlessness, feelings of frustration or anger, anxiety, difficulty concentrating, unease, a slower heart rate, increased appetite, or weight gain.
Other symptoms may include dry mouth, headaches, skin tingling, and cravings.
A very small number of individuals may experience prolonged feelings of depression or may develop depression, especially if they have a history of depression or bipolar disorder.
Cravings typically last about one to three months, and the reasons for cravings can vary widely, including personal constitution, personality, emotional state, and life or environmental stressors.
The emergence of cravings can trigger the impulse to smoke again, which depends on an individual's coping and adjustment abilities, as well as the support available in their environment to effectively suppress this urge to smoke.
I hope you continue your efforts to quit smoking.
If you encounter difficulties or challenges, I encourage you to seek professional assistance at a smoking cessation clinic nearby.
Wishing you peace, joy, and success in quitting smoking!

Reply Date: 2004/10/21

More Info

Quitting smoking is a significant and commendable decision, especially after several years of smoking. The journey to becoming smoke-free can vary greatly from person to person, and understanding the timeline and symptoms associated with quitting can help you navigate this process more effectively.

How Long Does It Take to Truly Quit Smoking?
The timeline for quitting smoking can be broken down into several phases, and while there is no definitive answer to how long it takes to "truly" quit, there are key milestones that many people experience:
1. Immediate Effects: Within 20 minutes of your last cigarette, your heart rate and blood pressure begin to drop. Within 12 hours, the carbon monoxide level in your blood returns to normal.

2. Short-Term Withdrawal Symptoms: The first few days after quitting are often the most challenging. Withdrawal symptoms can begin within a few hours after your last cigarette and peak around 2-3 days. Common symptoms include irritability, anxiety, increased appetite, cravings for nicotine, and difficulty concentrating. These symptoms can last from a few days to a couple of weeks.

3. Long-Term Recovery: After about 2-4 weeks, many of the acute withdrawal symptoms start to diminish. However, cravings can persist for months or even years, especially in situations that trigger the desire to smoke.
4. Six Months to One Year: By this time, many former smokers report a significant reduction in cravings and withdrawal symptoms. The risk of heart disease drops significantly, and lung function begins to improve.

5. One Year and Beyond: After one year of not smoking, your risk of coronary heart disease is about half that of a smoker's. The longer you stay smoke-free, the more your body heals, and the less intense your cravings will become.

What Constitutes Success in Quitting?
Success in quitting smoking can be defined in several ways:
- Continuous Abstinence: This is often measured in terms of "continuous abstinence rates," which refer to the percentage of individuals who have not smoked for a specified period (e.g., 28 days, 90 days). Achieving a certain number of smoke-free days can be a significant milestone.

- Craving Management: While it is ideal to be completely free of cravings, many former smokers experience occasional urges long after quitting. Successfully managing these cravings without resorting to smoking is a sign of success.

- Behavioral Changes: Developing new habits and coping mechanisms to replace smoking is crucial. This might include engaging in physical activity, practicing mindfulness, or finding new hobbies.

Initial Withdrawal Symptoms
When you quit smoking, you may experience a range of withdrawal symptoms, which can include:
- Irritability and Mood Swings: Many people feel more irritable or anxious when they first quit.

- Increased Appetite: Nicotine suppresses appetite, so you may find yourself feeling hungrier.

- Sleep Disturbances: Some individuals experience insomnia or changes in sleep patterns.

- Difficulty Concentrating: It can be challenging to focus, especially in the early days of quitting.

- Physical Symptoms: Coughing, headaches, and fatigue are common as your body begins to heal.

Conclusion
Quitting smoking is a process that takes time, patience, and support. While the initial withdrawal symptoms can be uncomfortable, they are temporary. The long-term benefits of quitting, including improved health and reduced risk of disease, are well worth the effort. If you find it challenging to cope with cravings or withdrawal symptoms, consider seeking support from healthcare professionals or support groups. They can provide resources and strategies to help you succeed in your journey to becoming smoke-free. Remember, every day without smoking is a victory, and the journey to quitting is a personal one that varies for everyone.

Similar Q&A

Overcoming Smoking Addiction: Tips for a Successful Quit Journey

Hello Doctor: I have been smoking for nearly 10 years. Due to work commitments, I can only smoke during lunch breaks and after work, about 5-10 cigarettes a day (I tend to smoke more when I feel anxious or stressed). Recently, after having a tooth extraction, I managed to refrain...

Dr. Chen Houliang reply Smoking Cessation
Hello, everyone: Most smokers have thought about quitting smoking in the past year, but less than half have actually taken action. Don't be afraid of failure when it comes to quitting; the real fear lies in not taking action and constantly making excuses. As long as we are w...

Effective Strategies to Quit Smoking After Multiple Attempts

I want to quit smoking, but I have failed five times. Sigh! How can I quit? I've tried drinking ice water and deep breathing, but nothing seems to work. Are there any other methods? Please help me, thank you!

Dr. Tang Xinbei reply Smoking Cessation
Dear A-Jun, I am glad to hear that you have decided to quit smoking! It seems that you feel frustrated and disappointed with your five unsuccessful attempts. Quitting smoking is not an easy task; the biggest challenges are the numerous temptations in the environment, the easy ac...

Understanding Smoking Cessation: Skin Health and Overcoming Cravings

Hello, Dr. Tang: I have been smoking for about seven years. Initially, my addiction was not very strong, but I don't know if it's due to my constitution, but ever since I started smoking, my facial skin has not been very good, and I often get acne, which tends to be lar...

Dr. Tang Xinbei reply Psychiatry
Dear friend, I apologize for the delayed response due to my recent trip abroad for a conference. I am truly impressed by your determination to quit smoking, and it’s commendable that you have already surpassed one week! Generally, withdrawal symptoms from smoking cessation last ...

Effective Strategies to Quit Smoking: Overcoming Addiction and Weight Gain Concerns

Hello, doctor: I started smoking at 15, and it's been many years now. I quit for two months while in the military, but I started again after being deployed. I've thought about quitting smoking over the past few years, but I end up smoking again within a couple of days. ...

Dr. Suo Ren reply Smoking Cessation
Dear Zhizhong, Nothing is impossible in this world; it only requires determination! The first step to quitting smoking is to have the resolve and to recognize that cigarettes are highly toxic! The best strategy is to quit as early as possible. For nicotine addiction, there are r...