By now the reason you started smoking is probably unclear: maybe it was peer pressure in high school, maybe you just needed a vice after a stressful day at work. No matter the reason, you are still puffing away. You've heard all the statistics. You know that smoking increases your risk of lung cancer, throat cancer and bladder cancer, all while upping the chances of heart disease and stroke. But numbers don't mean enough to make you stop.
But then someone who once seemed untouchable becomes one of those statistics.
ABC News Anchorman Peter Jennings, trusted by many to relay details of world events, had his life cut short by lung cancer. He has left behind both a journalistic legacy and a following of smokers vowing to quit.
"I realized that at my age of 31, I am almost half of Peter's age," said Heather from Florida on ABC's message boards in her first day as an ex-smoker, "Do you think it would have been as hard for Peter to give up smoking if someone told him 36 years ago that his life was already half over?"
Others vow to stop in his memory, "Every time I want a cigarette, I will think of him, and hopefully this will help me to quit," said Corey from Arizona.
No matter why you have decided to quit, the road ahead will not be easy. Only 3 percent of those who quit "cold turkey" succeed in remaining cigarette-free. So, if you are considering using one of the many products available to help you kick the habit, be sure to consider all options and choose one that has the most potential to help you succeed.
Nicotine gum—One of the most popular methods of nicotine replacement, nicotine gum can be effective if used properly. It is helpful because, in addition to feeding your nicotine cravings, it also feeds the behavioral habit of smoking by giving your mouth something to do when you are craving a cigarette. However, there is the possibility of becoming addicted to the gum, so users need to be wary of how long they use it.
Health
The flavored gum usually comes in either 2 mg or 4 mg doses of nicotine, but needs to be chewed slowly to effectively deliver the nicotine to the body through the mucosa of the mouth. If nicotine gum is chewed like normal gum, one will end up swallowing most of the nicotine and irritating the digestive system.
Normally, one will chew the gum whenever they have a cigarette craving. The goal is to reduce the number of pieces you use and the amount of time you chew each piece every few days. Eventually, stop using the gum when you are at the point where one or two pieces satisfy your cravings for the day.
Nicotine patch—A discreet patch is placed on the skin and delivers a continuous flow of nicotine into your body. These patches come in two forms 16-hour and 24-hour. The 16-hour patch is removed while sleeping, while the 24-hour patch remains on all day to control cravings for those who smoked upon waking. However, the overnight nicotine delivery has been shown to disrupt sleep. Each type of patch is available in several strengths to allow one to gradually step down the amount of nicotine.
Occasionally, skin irritation may occur, and the patch is less effective for those who have a social or behavioral dependence on cigarettes.
Studies suggest that the nicotine patch, gum and other available forms of nicotine-replacement therapy, like the less often used inhalers and lozenges, almost double the odds of quitting.
Buproprion—Marketed under the name Zyban, buproprion is a non-nicotine medication that has been shown to improve the success rates of those trying to quit smoking. Also used as an anti-depressant, the drug works to help maintain normal levels of dopamine in the brain. This prevents some of the side-effects of nicotine withdrawal, like depression, irritability and the inability to focus, while subduing the feeling of "need" for cigarettes.
There is a risk of seizures when using buproprion, and you will need a doctor's prescription for the drug, which is normally used over a period of 8 to 12 weeks. Over the course of 12 months, according to one study, 20 percent of those on the drug quit.
Support Groups—Over the past several years, the U.S. government has invested in smoking-cessation programs all over the country. Most offer support groups, free advice or phone buddies to help you when you are having a hard time quitting.
During one year of these programs, more than 350,000 people set a "quit date." One month later, a survey showed that half of them were still cigarette-free.
Behavioral Therapy—While behavioral therapy cannot cut the physical craving for cigarettes, it can help one to change their environment in a way that will prevent relapses. A therapist will probably suggest removing visual reminders of cigarettes, like ashtrays and lighters and will offer strategies to get your mind off smoking.
It is not clear how effective behavioral therapy is in helping one stop smoking, but it certainly can be combined with any of the other options to help maximize your chances of quitting for good.
Whatever method you choose, experts suggest setting a date to stop smoking, throwing out all cigarettes that you may have in your house and talking to your family about your desire to quit. Keep your motivations for stopping in mind and, hopefully, you'll be successful in kicking the habit.
