Tanya Dutt

3 Science-Backed Methods To Quit Smoking For Good

Quit smoking

Smoking is one of the leading causes of preventable deaths worldwide, contributing to severe health problems like cancer, cardiovascular diseases, and respiratory issues. Despite widespread awareness of its harmful effects, many people find quitting smoking to be an uphill battle. 

Several studies have explored the best methods to stop smoking, identifying science-backed approaches that can help individuals break free from <span>nicotine addiction</span>.

A recent study published in the journal Addiction, emphasizes three primary methods proven effective for quitting smoking: behavioral support, prescription medications, and nicotine replacement therapy (NRT). These strategies have shown varying levels of success in aiding smokers to quit permanently. In addition, alternative methods like e-cigarettes and mindfulness-based techniques have gained traction in helping reduce smoking addiction.

Quitting smoking is more than just a decision; it’s a commitment to significantly improving your health and well-being. Smoking has been directly linked to various cancers, lung diseases, and heart conditions. In the long term, stopping smoking can lower your risk of these life-threatening conditions. 

According to the study, individuals looking to <span>quit smoking</span> should consider using Varenicline (sold as Chantix/Champix), Cytisine (a plant-based supplement available in Europe and Canada), or nicotine e-cigarettes.

“Quitting smoking is difficult, and some people find it harder to quit than others, but tobacco is uniquely deadly among legal consumer products, so it’s important to seek help quitting,” said lead investigator Jonathan Livingstone-Banks, a lecturer and researcher in evidence-based health care with the University of Oxford in the U.K.

When you quit smoking, the body begins to heal almost immediately. In just 20 minutes after your last cigarette, blood pressure and heart rate begin to normalize. Within a few weeks, lung function improves, and over time, the risk of heart disease and cancer decreases dramatically.

“There’s a range of effective forms of support for smoking cessation, and cytisine, varenicline and e-cigarettes are all evidence-based ways to greatly increase people’s chances of successfully quitting smoking,” Livingstone-Banks added.

<h2>Three Methods to Quit Smoking</h2><strong>1. Behavioral Support:</strong> Quitting smoking isn’t just about resisting cravings. Often, behavioral support through counseling or therapy is crucial for tackling the psychological aspects of addiction. Behavioral therapy involves working with a trained professional to identify triggers, develop coping strategies, and create a tailored quit plan. Research shows that combining counseling with other quit methods can significantly increase success rates.

<strong>2. Prescription Medications:</strong> Some medications, such as varenicline (Chantix) and bupropion (Zyban), have been shown to help people quit smoking by reducing cravings and withdrawal symptoms. Experts suggest that varenicline works by blocking the effects of nicotine in the brain, while bupropion is an antidepressant that helps manage withdrawal symptoms. Both medications are generally more effective when combined with behavioral therapy.

<strong>3. Nicotine Replacement Therapy (NRT):</strong> Nicotine replacement products, such as nicotine patches, gums, lozenges, and nasal sprays, deliver controlled amounts of nicotine to ease withdrawal symptoms. According to experts at Harvard Health, NRT can double the chances of quitting by alleviating physical cravings while the person works on overcoming the psychological addiction.

“For behavioral support, evidence is strongest for counseling and for programs that reward people for stopping smoking,” said senior researcher Jamie Hartmann-Boyce, an assistant professor of health policy and management with the University of Massachusetts Amherst School of Public Health and Health Sciences

In addition to the top three methods mentioned, there are other approaches that have been gaining popularity in recent years:

<strong>1. Mindfulness and Meditation:</strong> Studies have shown that mindfulness-based therapies, such as meditation and deep breathing exercises, can be beneficial for reducing smoking addiction. Mindfulness helps smokers manage stress, one of the main triggers for smoking, by promoting relaxation and mental clarity.

<strong>2. Support Groups:</strong> Joining a support group can provide a sense of community and encouragement throughout the quitting process. Whether in person or online, support groups offer a platform for sharing experiences, tips, and emotional support, which can greatly enhance the chances of quitting.

<h2>Is there a Best Way to Quit Smoking?</h2>Combining different strategies often yields the best results for quitting smoking. A combination of behavioral therapy, medication, and nicotine replacement therapy has been shown to be the most effective way to quit smoking. In fact, research suggests that smokers who use a combination of these methods are more likely to stay smoke-free than those who rely on a single approach.

The key to quitting smoking is persistence. While some individuals succeed on their first attempt, many need multiple tries before they are able to quit for good. This doesn’t mean failure, but rather a learning process, as each attempt brings you closer to success.

For the new review, researchers considered evidence pooled in 2023 from 319 studies involving more than 157,000 participants.

To that data, they added another 75 clinical trials focused on varenicline and cytisine.

“Our team will continue to review evidence on the best ways to help people quit smoking, as we know how vitally important this is to people who smoke and to public health,” Hartmann-Boyce said.

Quitting smoking can be a challenging journey, but it's important to seek professional guidance when needed. Speak to your doctor about the best approach for you, especially if you’ve tried to quit multiple times without success. Healthcare providers can offer personalized advice and may prescribe medications or recommend therapies to increase your chances of success.

While quitting smoking may be tough, it’s absolutely achievable with the right combination of methods and support. Whether it’s through medication, therapy, or alternative approaches like mindfulness, taking the first step is crucial. Don't hesitate to seek help—your health is worth it.

Health Conditions A-Z

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Nicotine addiction

Smoking addition

How to quit smoking

Addictive behaviour

Ways to quit smoking

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Smoking is one of the leading causes of preventable deaths worldwide, contributing to severe health problems like cancer, cardiovascular diseases, and respiratory issues. Despite widespread awareness of its harmful effects, many people find quitting smoking to be an uphill battle. Several studies have explored the best methods to stop smoking, identifying science-backed approaches that can help individuals break free from nicotine addiction.A recent study published in the journal Addiction, emphasizes three primary methods proven effective for quitting smoking: behavioral support, prescription medications, and nicotine replacement therapy (NRT). These strategies have shown varying levels of success in aiding smokers to quit permanently. In addition, alternative methods like e-cigarettes and mindfulness-based techniques have gained traction in helping reduce smoking addiction.Quitting smoking is more than just a decision; it’s a commitment to significantly improving your health and well-being. Smoking has been directly linked to various cancers, lung diseases, and heart conditions. In the long term, stopping smoking can lower your risk of these life-threatening conditions. According to the study, individuals looking to quit smoking should consider using Varenicline (sold as Chantix/Champix), Cytisine (a plant-based supplement available in Europe and Canada), or nicotine e-cigarettes.“Quitting smoking is difficult, and some people find it harder to quit than others, but tobacco is uniquely deadly among legal consumer products, so it’s important to seek help quitting,” said lead investigator Jonathan Livingstone-Banks, a lecturer and researcher in evidence-based health care with the University of Oxford in the U.K.When you quit smoking, the body begins to heal almost immediately. In just 20 minutes after your last cigarette, blood pressure and heart rate begin to normalize. Within a few weeks, lung function improves, and over time, the risk of heart disease and cancer decreases dramatically.“There’s a range of effective forms of support for smoking cessation, and cytisine, varenicline and e-cigarettes are all evidence-based ways to greatly increase people’s chances of successfully quitting smoking,” Livingstone-Banks added.Three Methods to Quit Smoking1. Behavioral Support: Quitting smoking isn’t just about resisting cravings. Often, behavioral support through counseling or therapy is crucial for tackling the psychological aspects of addiction. Behavioral therapy involves working with a trained professional to identify triggers, develop coping strategies, and create a tailored quit plan. Research shows that combining counseling with other quit methods can significantly increase success rates.2. Prescription Medications: Some medications, such as varenicline (Chantix) and bupropion (Zyban), have been shown to help people quit smoking by reducing cravings and withdrawal symptoms. Experts suggest that varenicline works by blocking the effects of nicotine in the brain, while bupropion is an antidepressant that helps manage withdrawal symptoms. Both medications are generally more effective when combined with behavioral therapy.3. Nicotine Replacement Therapy (NRT): Nicotine replacement products, such as nicotine patches, gums, lozenges, and nasal sprays, deliver controlled amounts of nicotine to ease withdrawal symptoms. According to experts at Harvard Health, NRT can double the chances of quitting by alleviating physical cravings while the person works on overcoming the psychological addiction.“For behavioral support, evidence is strongest for counseling and for programs that reward people for stopping smoking,” said senior researcher Jamie Hartmann-Boyce, an assistant professor of health policy and management with the University of Massachusetts Amherst School of Public Health and Health SciencesIn addition to the top three methods mentioned, there are other approaches that have been gaining popularity in recent years:1. Mindfulness and Meditation: Studies have shown that mindfulness-based therapies, such as meditation and deep breathing exercises, can be beneficial for reducing smoking addiction. Mindfulness helps smokers manage stress, one of the main triggers for smoking, by promoting relaxation and mental clarity.2. Support Groups: Joining a support group can provide a sense of community and encouragement throughout the quitting process. Whether in person or online, support groups offer a platform for sharing experiences, tips, and emotional support, which can greatly enhance the chances of quitting.Is there a Best Way to Quit Smoking?Combining different strategies often yields the best results for quitting smoking. A combination of behavioral therapy, medication, and nicotine replacement therapy has been shown to be the most effective way to quit smoking. In fact, research suggests that smokers who use a combination of these methods are more likely to stay smoke-free than those who rely on a single approach.The key to quitting smoking is persistence. While some individuals succeed on their first attempt, many need multiple tries before they are able to quit for good. This doesn’t mean failure, but rather a learning process, as each attempt brings you closer to success.For the new review, researchers considered evidence pooled in 2023 from 319 studies involving more than 157,000 participants.To that data, they added another 75 clinical trials focused on varenicline and cytisine.“Our team will continue to review evidence on the best ways to help people quit smoking, as we know how vitally important this is to people who smoke and to public health,” Hartmann-Boyce said.Quitting smoking can be a challenging journey, but it's important to seek professional guidance when needed. Speak to your doctor about the best approach for you, especially if you’ve tried to quit multiple times without success. Healthcare providers can offer personalized advice and may prescribe medications or recommend therapies to increase your chances of success.While quitting smoking may be tough, it’s absolutely achievable with the right combination of methods and support. Whether it’s through medication, therapy, or alternative approaches like mindfulness, taking the first step is crucial. Don't hesitate to seek help—your health is worth it.