Withdrawal symptoms
Nicotine is a powerful addictive substance. Those who quit smoking must cope with both physical and psychological withdrawal symptoms from nicotine.
Nicotine withdrawal: course
Physical nicotine withdrawal is usually accomplished after 72 hours. However, for very heavy smokers, nicotine withdrawal can last up to 30 days. Those who know the withdrawal symptoms and arm themselves against them have significantly higher chances of becoming permanently smoke-free.
When quitting smoking, withdrawal symptoms occur on a physical level such as:
- Sleep disturbances
- fatigue
- Lack of concentration
- Nervousness
- Restlessness
- constipation
- Cravings
Psychological withdrawal symptoms
Psychological dependence manifests itself in
- nervousness @
- intense desire to smoke
- inability to refrain from smoking in certain situations
Quitting smoking spontaneously
Because a central difficulty in giving up smoking is “the power of habit”. This refers to behavior patterns, special situations, stress compensation or group dynamics that people associate with smoking. This makes quitting particularly difficult. For critical situations, people who want to quit smoking should therefore ideally develop a whole arsenal of counter-strategies and alternative behaviors even before they stop smoking – or at least in parallel.
Smoking Cessation with Behavioral Therapy
Behavioral therapies are the most comprehensive and effective methods of smoking cessation. They are usually conducted in groups, but sometimes also individually. Basically, this smoking cessation therapy is divided into four phases:
Motivation
The first stage involves finding and strengthening one’s personal motivation to quit smoking, for example:
- You are planning to become pregnant
- You no longer want to be at the mercy of an addiction
- You have children and do not want to burden them with health problems
- You do not want to burden your partner any longer
- You do not want to burn your money any longer
The more concrete your goals are and the more vividly you envision a positive life without cigarettes, the more likely your attempt will be crowned with success.
Self-observation
Self-observation and thus the acquisition of knowledge about one’s own behavioral patterns are therefore the be-all and end-all before starting.
Acute cessation
Some try to quit smoking immediately (point-close method), others cut back on cigarette consumption gradually. Those who prefer the last method definitely need partial goals and rules for self-control. The point-close method is easier.
Develop counterstrategies
Reward for quitting smoking
Equally important is the reward for quitting smoking. The circle of friends and the work environment should also be initiated so that no one offers a cigarette anymore. Sometimes it also helps to make a bet: “I will persevere”.
Stabilization and relapse prophylaxis
Every ex-smoker has to be wary of critical situations (e.g. pub night with friends). Therapists therefore specifically train participants to cope with critical situations. In group therapies, this often takes the form of role-playing.
There are also self-help books that use behavioral therapy methods. They can be helpful in a supportive way. Modern mobile variants to support smoking cessation are apps for the smartphone.
However, behavioral therapy smoking cessation programs under individual professional guidance offer greater opportunities to quit smoking. Books and apps can supplement these.
Nicotine replacement therapy
Evaluation: The effectiveness of nicotine replacement therapy (NET) has been confirmed in numerous clinical studies. According to these studies, nicotine patches & co. can roughly double the chances of successful tobacco cessation. Nicotine replacement therapy is particularly promising when combined with behavioral therapy.
Anti-smoking medications
During the first days of therapy, when the smoker is already receiving the anti-smoking medication, he or she is allowed to continue smoking. Cessation begins after six to nine days, when the drug’s active ingredient level in the blood is high enough.
Another anti-smoking tablet contains the active ingredient varenicline. It docks in the brain at the same sites where nicotine binds. This is intended to curb the craving for a cigarette
Compared to placebos, varenicline tripled cessation rates, and compared to bupropion, it is expected to double smoking cessation success rates. However, side effects such as headache, fatigue, nausea, and indigestion are possible.
Stop smoking with e-cigarettes
Read more about e-cigarettes here.
Quitting smoking – alternative methods
Many people also rely on alternative methods for quitting smoking, the effectiveness of which is usually not proven. For those who believe in them, at least the placebo effect may well help.
Stop smoking with acupuncture
Acupuncture for smoking is widely used by people who want to stop smoking. However, the mechanisms of action of this method have not yet been scientifically proven.
Assessment: Different acupuncture techniques do not differ in terms of effectiveness, according to the Tobacco Cessation Guideline. No acupuncture technique has yet been shown to be more effective than placebo.
Injection against smoking
Evaluation: There is no proof of efficacy. The fact that it is not disclosed which substances are contained in a non-smoking injection is a strong factor of uncertainty. An assessment of effect and side effects is not possible.
Stop smoking with hypnosis
Evaluation: For the most significant form of all suggestive methods, the same applies as for acupuncture. A long-term efficiency, that one can stop smoking easier, could not be proven so far. The disadvantage of both methods: They do not provide smokers with the tools to cope with crises and temptation situations on their own.
Relaxation methods
Stop smoking help by laying on of hands, natural products and Co.
Other methods such as the laying on of hands, the use of natural products and the like should be viewed rather critically. Often, only the suggestive influence of the therapist comes into play.
Smoking cessation for at-risk groups
Daily smoking puts certain risk groups at even greater risk than others. These include patients with vascular disease, smokers with particularly strong physical dependence, or pregnant women. For these groups, successful smoking cessation is particularly important.
Special features for women
In women, there are three main groups at risk from smoking:
Women with an unfulfilled desire to have children, on the other hand, should at least rule out smoking as a possible cause of reduced receptivity.
Women who take the pill thus increase the risk of thrombosis.
As a study by the University of Tübingen shows, more intensive care can significantly increase the success rate. Women with the special factors mentioned above benefit most from individual treatment. With a specific program for pregnant smokers, a long-term chance of success is 20 to 30 percent.
Heavily dependent smokers
Highly dependent smokers benefit less from exclusively psychotherapeutic approaches to smoking cessation. They are basically more physically dependent and therefore need larger amounts of nicotine replacement products. This makes it easier for them to kick the habit. The effectiveness of nicotine replacement therapy has been proven in many studies.
For heavy smokers, long-term, sustained, or combined nicotine replacement therapy (nicotine patch in combination with a nicotine gum or nasal spray) is warranted to prevent relapse.
Compared to placebo, varenicline tripled the withdrawal rates, and according to initial study results, the success rates were doubled compared to bupropion. The studies conducted to date suggest that varenicline provides effective drug support with few side effects*.
Smokers with cardiovascular disease
Stop smoking – Tips
Motivation, small rewards, relaxation: The following non-smoking tips will help you keep the craving for cigarettes at bay. Click through the image gallery:
