How to quit smoking, and is it safe to quit abruptly?

Sooner or later, most people who smoke find themselves wondering how to quit. Some decide to do so for health reasons, others because of the financial cost, and others simply grow tired of being dependent.

However, there are so many myths surrounding giving up smoking that sometimes the fear of doing so becomes stronger than the desire for change itself. Let’s explore what happens when you quit smoking and how to make this journey as comfortable as possible.

Psychology and physiology: why is it so difficult?

Nicotine is a treacherous substance. It becomes embedded in the brain’s metabolic processes, stimulating the release of dopamine. Over time, the brain ‘forgets’ how to feel pleasure without the stimulant. That is why the easiest way to quit smoking is not to search for a miracle pill but to work comprehensively on changing behavioural patterns.

Experts emphasise that addiction consists of two parts. The physiological aspect passes within 3–7 days (the nicotine withdrawal period). But the psychological aspect can last for months and manifests itself as a habit of smoking during times of stress, while talking, or after meals.

Can you quit smoking cold turkey: medical perspective

Many people fear that quitting suddenly will ‘kill’ their heart or cause severe stress. But for the average person, the question of ‘can you quit smoking cold turkey’ has been settled. The medical community largely supports the ‘one-day’ method.

When you quit abruptly, carbon monoxide levels in the blood return to normal within 24 hours. However, if you have been smoking for over 20 years or have chronic health conditions, it is advisable to do so under the supervision of a GP to alleviate withdrawal symptoms.

What happens if you quit smoking cold turkey? You may experience dizziness, a cough (as your lungs begin to clear themselves), and increased anxiety. This is a normal reaction as your body ‘repairs’ itself.

The trap of modern gadgets: vapes and e-cigarettes

Recently, a myth has gained popularity that switching to electronic devices is a safe and easy way to quit smoking. But experts are sounding the alarm.

Vapes and e-cigarettes do not burn tobacco but vaporise a liquid containing nicotine, propylene glycol, glycerine and flavourings. When heated, these substances can produce formaldehyde and other toxins.

The main danger lies in chemical burns to the airways and the so-called ‘popcorn lung’ (obliterative bronchiolitis). Furthermore, because of the pleasant taste, people often consume even more nicotine than with conventional cigarettes.

Some consider hand-rolled cigarettes an ‘eco-friendly’ alternative.

Experts, however, emphasise that the absence of a standard filter in hand-rolled cigarettes means that even more products of incomplete combustion from the tobacco leaf enter the lungs.

Expert advice on how to quit smoking

If you’re looking for an easy way to quit smoking, try these proven methods:

The 10-minute rule

When you feel a strong urge to smoke, tell yourself: ‘I’ll do it in 10 minutes’. During this time, do something intense: squats, a glass of water, a phone call. Usually, the peak of the craving passes within 3–5 minutes.

Stationery therapy and fine motor skills

Smokers often miss the sensation of holding something in their hands. Keep a regular pencil, a stress ball or even a rosary with beads nearby. This helps relieve psychological tension.

Diet

Avoid spicy and overly salty foods, which irritate the taste buds and trigger the urge to ‘wash down’ the taste with smoke. Add foods rich in vitamin C to your diet, as nicotine actively depletes it.

Analysing triggers

Keep a note: when does your hand reach for the packet? If it’s boredom, find a hobby. If it’s stress, learn some breathing techniques.

Consequences: what do you get in return?

Apart from the obvious health benefits, you’ll notice financial savings. Work out your annual costs; you’ll be amazed by the figure. The yellowing of your teeth and the distinctive smell from your hair and clothes will disappear. Finally, you’ll stop getting out of breath after just one flight of stairs.

A clear understanding of whether you can quit smoking cold turkey and letting go of the illusion that vapes are safe will be the first steps towards a whole new life. The first three weeks are the hardest, after which your body will start working for you, not against you.