People have a tendency to look for quick fix solutions that are the least painful, and so it is with quitting smoking.
Since the 1980's smokers have been bombarded with nicotine replacement products such as the nicotine patch and nicotine gum or quit smoking drugs, and the whole process of quitting smoking has become increasingly medicalized with smokers believing they need a pharmacological solution to their quit smoking problem.
But ask any ex-smoker how they made the giant leap from smoker to non-smoker and few will say they quit smoking with a patch, gum or quit smoking drug, but rather they stopped smoking cold turkey.
In studies conducted by Simon Chapman at Australia's Sydney University and published in the Journal PLoS Medicine it was found that two-thirds to three-quarters of smokers from 511 research studies on smoking cessation stopped smoking cold turkey.
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Why Stop Smoking Cold Turkey
Cold turkey because of its link to heroin withdrawal has created an image of pain and suffering, but the truth is, cold turkey creates a shorter period of withdrawal and unlike heroin the withdrawal symptoms are mild in comparison
Nicotine replacement Therapy on the other hand only feeds you with the drug nicotine, the drug which causes the cravings for cigarettes. Weaning yourself of nicotine for 60 to 90 days using NRT products does not resolve nicotine withdrawal, only delays it and once NRT products are no longer used, although reduced an NRT user will still experience physical withdrawal. To overcome cigarette withdrawal symptoms you need to rid your body of nicotine altogether as once the nicotine is gone so will the bulk of withdrawal symptoms.
Once you stop smoking cold turkey, physical detoxification begins within 8 hours of smoking the last cigarette and within three to four days 90% of the nicotine within the body will have been removed. During these first few days cigarette withdrawal symptoms will be at there most intense and it is during this time period that a great deal of people give in to the pangs of withdrawal. Others beat the physical withdrawal but then get beaten by the psychological cues (habit conditioning) to smoke, which is more often than not the deciding factor when quitting smoking.
What makes giving up smoking so hard is the hold of habit rather than the hold of addition. Once a smoker stops smoking they miss the taste and smell of tobacco, the feel of holding a cigarette in the hand and the whole culture of smoking
The best solution is to get help and support from family and friends and those who have already successfully quit smoking. The more help and support you receive when you stop smoking the greater your chance of success.
Ultimately the solution is to change your mindset from smoker to non-smoker. By changing your thinking about smoking from positive to negative you diminish the psychological hold that cigarettes have over you and when your beliefs about smoking change the whole process of quitting smoking becomes easier.
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Research in Australia also reporting on the best way to stop smoking and published in the May 2006 edition of Addictive Behaviour concluded that of the 2,207 former smokers and 928 current smokers involved in the study
- 77.2% quit smoking cold turkey
- 35.9% quit smoking using nicotine patches
- 35.3% quit smoking using a nicotine inhaler
- 22.8% quit smoking using Zyban or Wellbutrin
This research showed that quitting smoking cold turkey was almost twice as effective as the alternative methods used by smokers to kick the habit.
Other studies have found NRT products to be no better than placebos in helping smokers stop smoking and may actually make the whole process of quitting smoking harder than necessary and that with help and support cold turkey is the way to go.
The term "cold turkey" is believed to have derived from the American idiom "to talk cold turkey" referring to speech that is straight to the point and in recent years has come to refer to the immediate ceasing of a habit or addiction.
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