The secret to quitting smoking successfully: a comprehensive transformation from psychological to physiological

Author: Zhi Xiuyi, Chief Physician of Beijing Tsinghua Chang Gung Hospital affiliated to Tsinghua University

Reviewer: Zhang Yu, researcher at Chinese Center for Disease Control and Prevention

Smoking is a long-term habit that is not only based on physical dependence, but also on psychological factors. Therefore, quitting smoking is not just about stopping smoking, but also about changing your lifestyle. Understanding the scientific principles behind quitting smoking and taking the right approach are crucial to successfully quitting smoking.

Nicotine, as the core addictive substance in tobacco, causes psychological dependence, which is the primary challenge on the road to quitting smoking. Smokers who quit smoking need to realize that this dependence can be gradually reduced through scientific methods. Psychological therapies, such as cognitive behavioral therapy, can be used to help oneself re-evaluate the meaning of smoking and enhance motivation to quit smoking; at the same time, relaxation techniques such as meditation and yoga can be used to relieve the anxiety caused by quitting smoking.

In the early stages of quitting smoking, the body may experience a series of uncomfortable symptoms, such as headaches, insomnia, coughs, etc., which are called "withdrawal reactions." Although these symptoms are uncomfortable, they are usually temporary. It is recommended that smokers who quit smoking understand these reactions in advance and be mentally prepared. They can also promote body metabolism, accelerate toxin excretion, and relieve discomfort through moderate exercise and a balanced diet.

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Quitting smoking is not a solitary battle. The understanding and support of family, friends and colleagues are also important factors for successful quitting. Smokers can take the initiative to inform people around them of their quitting plans and ask for their supervision and encouragement. At the same time, joining a smoking cessation group or using online smoking cessation resources to share experiences and encourage each other with like-minded partners is also an effective way to increase motivation to quit smoking.

When the desire to quit smoking emerges, health assessment and nicotine dependence measurement become the starting point of the journey to quit smoking. These assessments can help you clearly understand your health status and nicotine dependence, so as to develop a personalized smoking cessation plan.

Choose a meaningful day as the beginning of quitting smoking, such as birthdays, wedding anniversaries or other dates that are of special significance to individuals. This practice can give the quitting action more ritual and determination. Publicize your decision to quit smoking to people around you, and you can get more supervision and support. In addition, reducing gatherings with smokers and avoiding situations that may induce smoking addiction are also important steps.

Completely removing items related to smoking from your home, such as cigarettes, lighters, and ashtrays, will help reduce temptation. For habitual reliance on hand movements, you can divert your attention by carrying items such as fitness balls and walnuts. In the early stages of quitting smoking, you may experience an increase in appetite, so you need to arrange your diet structure reasonably and increase your exercise to maintain a stable weight.

In addition, nicotine replacement therapy (such as nicotine patches, chewing gum, etc.) and drug therapy (such as varenicline, bupropion, etc.) are also effective means to assist in quitting smoking. These therapies help alleviate withdrawal symptoms and increase the success rate of quitting smoking by providing low doses of nicotine or regulating neurotransmitters in the brain. However, please note that you should consult a doctor before use and follow the doctor's advice.

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Don't blame yourself too much when facing relapse. According to domestic and foreign research, for those with severe nicotine addiction, the success rate of quitting smoking by personal willpower alone is less than 5%. Therefore, when encountering relapse, it is important to analyze the reasons for relapse, summarize the lessons learned, and seek professional help. Smoking cessation drugs can be used under the guidance of a doctor to increase the success rate of quitting smoking.

Keeping a smoking cessation diary to record your daily feelings and progress can help strengthen your determination to quit smoking. Set up a reward mechanism, such as a full month, 100 days, one year and other key time nodes, and give yourself some positive feedback, which can be a hug from a loved one, a delicious dinner or a small gift. These positive feedbacks can help quitters have persistent motivation to quit smoking.