It has been established for many years that the long-term consequences of smoking, when not managed appropriately, can be life-threatening. According to research, more than 7 million individuals lose their lives annually from smoking-related diseases.
The effects of smoking on those around us are even more significant. Those who live with smokers are at a heightened risk of contracting smoking-related diseases due to passive smoking. Furthermore, the consumption of second-hand smoke contributes to an additional 1.2 million deaths around the globe annually.
It is regrettable that, even for those who have only been smoking for a short period of time, their bodies are addicted to the highly addictive nicotine compounds found in the majority of smoking products, making it difficult to quit. With a variety of withdrawal symptoms having a detrimental effect on the body, motivation must be high in order to be able to overcome the craving for smoking. There are numerous strategies for quitting; however, without the necessary support and preparation, many individuals find it difficult to continue with their motivation, resulting in a dismal statistic of only a 6% success rate.
Many smokers opt for a cold turkey approach to nicotine cessation rather than a more gradual approach such as NRT (nicotine replacement therapy) such as gum, patches, or vaping. Studies have documented that 68% of smokers around the world try cold turkey. However, the success rate of this approach ranges from 22% to 27%, or as low as 3% to 5% in some cases.
Through this article, we will delve into the concept of cold turkey and discuss effective tips and strategies to cease smoking.
What is Quit Smoking Cold Turkey?
The term “cold turkey” refers to quitting smoking completely rather than gradually and without the aid of NRTs (nicotine replacement therapy), such as nicotine patches, gums, and sprays meant to reduce the urge to smoke.
What Happens When a Person Quits Cold Turkey?
After long-term use and repeated exposure to nicotine, smokers not only develop a tolerance to nicotine, but they also develop a physical addiction to nicotine in their body. When you quit cold turkey, your body will get rid of all the nicotine within 48 hours and begin to experience many health benefits, including:
- Your heart rate will start to return to normal within 20 minutes
- Your blood pressure should begin to return to normal after 6 hours
- The excess carbon monoxide in your blood will be removed after 12 hours
- Oxygen will be much better circulated throughout your body and energy levels will increase within 72 hours
- Circulation improves within 2-12 weeks
- Skin becomes refreshed within 1 month
- Coughing and sneezing reduces in 3-9 months
- The risk of heart attack is reduced by 50% within one year
- The risk of lung cancer is reduced by 50% within 10 years
Withdrawal Symptoms
Nicotine is an addictive substance, which is why people who stop smoking often experience withdrawal symptoms. While withdrawal symptoms are temporary, they can be unpleasant and sometimes serious. Nicotine withdrawal does not lead to the health problems that other addictions can cause. Some common withdrawal symptoms of quitting smoking include:
- Feelings of unease, irritability, and sadness
- A persistent cough and sore throat
- Dizziness and nausea
- Difficulty sleeping and focusing on daily activities
- An increase in appetite
- Disruption or alteration in bowel habits
- An apparent desire to smoke can lead to considerable psychological distress
As mentioned above, the amount of withdrawal will vary from person to person, but it’s usually only for a short period of time. Your body will adapt to the withdrawal, and the symptoms will go away in favor of a more natural and healthy way of working.
Tips and Strategies to Quit Cold Turkey
While there are many effective methods for quitting cold turkey, one of the best things you can do is prepare for the withdrawal symptoms before they happen. It’s almost certain that you’ll have extremely strong urges to smoke. You’ll likely feel depressed, anxious, and moody for several days, maybe even weeks. Developing strategies and coping techniques before these withdrawal symptoms occur will help you avoid them. Here are some tips and strategies that will help you quit smoking cold turkey.
Prepare for Withdrawal
No matter what you do, you will probably have cravings and feel bad for at least a few days. That is totally normal, and you can help ease the withdrawal phase by being ready. Here are some things you can do to make it easier:
- Plan workouts or other activities so you don't have to think about cravings.
- Stay on top of your eating habits and make sure you have healthy snacks like carrots, apples, and more.
- Buy a book or watch a show to keep you occupied while you're feeling down.
- Keep cough and cold medicines handy so you don't get sick.
- Make plans to hang out with your friends and family - the more support, the better the outcome!
- If you can, try to replace smoking with something else, like a new habit or just a simple activity.
- Remain adequately hydrated
Know your Smoking Habits and Triggers
It is essential to recognize one's triggers in order to ensure a successful transition from smoking to non-smoking. These triggers can be classified into four distinct categories.
1. Pattern triggers: These are behaviors that are associated with smoking. Examples of these include:
- Watching television
- After having sex
- Talking on the phone
- Drinking alcohol or coffee
- Driving
- After finishing a meal
- Taking a break from work
If a person is accustomed to smoking while engaging in any of these behaviors, it is necessary to break the habit. Instead of smoking, you can:
- Try replacing it with chewing gum or a piece of hard candy.
- To keep your hands occupied, squeeze a stress ball or write in a diary.
- If you're looking to switch things up, try having some coffee at the time of the urge to smoke.
- Brushing your teeth right after a meal.
2. Emotional triggers: Emotional triggers such as stress, anxiety, sadness, boredom, loneliness, excitement, happiness, and anger can all lead to an urge to smoke. For some individuals, smoking is a form of self-medication to improve their mood when they are in a state of excitement or happiness. To overcome these emotional triggers, it is important to find healthier ways to manage them. Rather than smoking, you may choose to:
- Discuss any issues that are causing you distress with a friend or family member
- Seek professional help from a therapist.
- Seek support from experts as well as people who quit smoking from networking sites
- Engaging in physical activity to reduce stress and anxiety and improve mood.
- Adopt relaxation techniques such as breathing techniques, yoga, and listening to calming music.
3. Social triggers: When attempting to quit smoking, it is important to avoid social triggers such as parties, social gatherings, bars and nightclubs, concerts, and other places where other smokers are present. To avoid these social triggers, it is recommended to abstain from being around them for a period of time. This can be especially challenging if one has close friends or family who smoke, as it can be difficult to explain to them that you are trying to quit. It is recommended to ask them to abstain from smoking while you are attempting to quit.
4. Withdrawal triggers: If you've been smoking for a while, your body will be used to getting nicotine every now and then, so your withdrawal symptoms will be more frequent and severe. Common signs of withdrawal include:
- Smelling cigarette smoke
- Craving for cigarettes
- Handling lighters and matches
- Feeling like you need to do something with your hands
The best way to manage these symptoms is to distract yourself. Start by throwing away all your cigarettes and other smoking-related items. Find someone to talk to as soon as you feel like smoking. If your withdrawal symptoms are too strong and you need help, talk to your doctor about what you can do.
The Final Words
It’s important to note that quitting cold turkey is not for everyone. Withdrawal symptoms can be severe, especially if you have been smoking for a while. However, with proper preparation and dedication, this method of quitting smoking can lead to improved health sooner than expected. However, setting an abrupt quitting date and using nicotine replacement therapy (NRT) may be more effective.
The best way to prevent lung disease is to stop smoking. However, quitting smoking is not only about your lungs; nicotine affects every part of your body. Once nicotine is removed from your body, you will feel better overall and reduce your risk for heart disease, lung cancer, and other conditions. So, quit smoking today!