If you are an avid smoker, you already know that quitting this habit is the best thing you can do for your health. Yeah, we know that it’s also one of the hardest decisions you have to make and keep. The method you choose to quit plays an important role here.
While some choose to quit smoking “cold turkey,” meaning abruptly stopping without assistance, this approach is not always the most effective. In this blog, we will explore the challenges of quitting cold turkey, alternative methods you can count on, and the benefits of combining strategies for better results.
What is Cold Turkey?
The cold turkey method refers to abruptly ceasing smoking without relying on any aids like nicotine replacement therapies (NRT), medications, or professional support. Many smokers are drawn to this approach because it looks simple, cost-free, and fast. For some, the determination to quit this way stems from a desire to overcome smoking through sheer willpower.
However, while quitting cold turkey sounds like something you can do, it’s the hardest method of them all. Thanks to Nicotine, the primary addictive component of cigarettes, creates a dependency that can be difficult to overcome smoking without external support. Keep reading to know why.
Challenges Associated with Quitting Cold Turkey
Here’s why we say this is the hardest road.
Low Success Rates
Research indicates that quitting cold turkey has one of the lowest success rates among quitting methods. It estimates that only 4% to 7% of smokers successfully quit on their own in a single attempt. This low rate is due to the overwhelming power of nicotine addiction and the intense cravings it produces. Yeah, we know!
Nicotine Withdrawal Symptoms
When you quit cold turkey, your body goes through withdrawal as it adjusts to being “no-nicotine”. Below are the common withdrawal symptoms you may experience:
– Irritability and frustration
– Anxiety and restlessness
– Difficulty concentrating
– Intense cravings
– Mood swings
These withdrawal symptoms can feel too much to handle and are a leading cause of relapse. For many, the discomfort becomes too much to bear, leading them back to smoking for relief.
Lack of Support
Another significant challenge is the lack of structured support. Without behavioural or emotional guidance, many struggle to get past the triggers and stressors that often lead back to smoking. For instance, stress at work, social situations, or even habitual cues like drinking coffee can prompt strong urges to smoke.
What are the Better Alternative Methods to Improve Quitting Success?
While going cold turkey is just as safe as the other methods to quit, we’ve discussed how hard it can be. Recognising the challenges of quitting cold turkey, many health professionals recommend alternative strategies that are scientifically proven to increase success rates.
Nicotine Replacement Therapy (NRT)
Nicotine replacement therapies help reduce withdrawal symptoms by delivering small, controlled doses of nicotine without the harmful chemicals found in cigarettes. Common forms of NRT include patches, gum, lozenges, nasal sprays and inhalers.
Studies show that NRT can double the chances of successfully quitting smoking by 50-70% by easing cravings and making the process more manageable. Want to learn more about NRTs? Check out our blog on what is NRT.
Medications
Certain prescription medications can support smoking cessation by targeting nicotine addiction. Below are two widely approved and available medicines you can get in Australia that are also approved by the U.S. Food and Drug Administration. These medications are often used in conjunction with other therapies for greater effectiveness.
Bupropion:
This is actually an antidepressant but can help reduce cravings and withdrawal symptoms.
Varenicline:
This medication lessens the pleasurable effects of smoking and reduces withdrawal symptoms.
Behavioural Support
Behavioural interventions provide smokers with coping mechanisms and emotional support during their quitting journey. Options include:
Counselling:
Individual or group counselling sessions help identify triggers and develop strategies to avoid relapse.
Quitlines:
Telephone-based helplines, aka quitlines, connect you with trained counsellors who offer guidance and resources.
Digital Programs:
Apps and online tools provide structured quitting plans, reminders, and support communities, creating a network of encouragement.
Benefits of Combining Therapies
Did you know that combining multiple cessation strategies has been shown to significantly improve success rates of quitting? For example, using NRT along with counselling or digital tools can address both the physical and psychological aspects of nicotine addiction.
Improved Success Rates
Research consistently shows that combining NRT or medications with behavioural support increases the likelihood of long-term success. The dual approach tackles both the physiological dependency on nicotine and the emotional triggers that lead to smoking.
Personalised Approaches
Every smoker’s journey is unique. Combining therapies allows individuals to create personalised quitting plans that cater to their specific habits, triggers, and preferences. For instance, a person who smokes heavily during stressful situations might benefit from both counselling and a nicotine patch to address both stress and cravings.
Addressing Common Concerns
Weight Gain
One common concern among smokers is the possibility of weight gain after quitting. While some individuals may experience a slight increase in weight, remember, the health benefits of quitting far outweigh this risk. You can follow a healthy diet and regular exercise can help manage weight during the quitting process.
Mental Health
Another concern is the impact of quitting on mental health. Initially, withdrawal symptoms may intensify feelings of anxiety or depression. However, quitting smoking ultimately improves mental health over time. In fact, a study suggests that former smokers often experience reduced anxiety and depression after the withdrawal period.
Ready to Quit Once and For All?
Quitting smoking is a personal and transformative journey, and choosing the right method is essential for prolonged success. While the cold turkey approach may work for a select few, it often presents significant challenges, including low success rates, intense withdrawal symptoms, and a lack of support.
Alternative strategies such as nicotine replacement therapies, medications, and behavioural support offer proven pathways to quitting. Combining these methods can further enhance success rates, helping you overcome both the physical and psychological aspects of addiction.
So, if you’re ready to quit, let us help you. StopRX helps you quit through a personalised 12-month prescription plan customised to your needs. We provide expert medical support from healthcare professionals, who specialise in smoking cessation to ensure you get through a guided and effective journey. Remember, quitting smoking is one of the best decisions you can make for your health, and with the right tools and support, success is within reach. Reach out to us today!
