Introduction:

Most of the people start smoking thinking that they can stop smoking whenever they wish to. After some time, they will have the signs and symptoms associated with smoking and they decides to quit smoking. Then they realize that it is not so easy to stop that habit. That is how people start searching for help, that was how I searched for an easy way to quit smoking. Then I realized there is no short cut to stop smoking. What shall we do when there is no easy way to stop smoking? Do we need to continue this habit? No, we can find out the best suitable way to quit it. The best method to stop smoking varies according to individuals. One may simply stop it while the other may suffer a lot to stop.

What is Nicotine?

Nicotine is a central nervous system stimulant that acts on a specialized area of nerve known as ganglionic synapses and increases the production of a neuro-transmitter known as Acetylcholine which stimulates the transmission of nerve impulses to the entire autonomic nervous system.

Nicotine also causes increased production of Dopamine in Brain (another neuro-transmitter) which is responsible for the pleasure feeling associated with smoking.

How does Nicotine causes addiction?

Most of the people start smoking just for a fun, but as nicotine enters the circulation, it increases the production of Acetylcholine and Dopamine. The chronic use of Nicotine conditions the brain to produce less amount of neuro transmitter in the absence of Nicotine. As the level of this neuro-transmitters decreases in nervous system, the transmission of nerve impulses becomes slow causing a depressed mood and lack of interest.

With chronic use, the pleasurable effects decreases and there is a consistent craving for the Nicotine. A person at this stage uses nicotine not for the pleasure but to avoid the unpleasant effects he has to face while the blood level of nicotine decreases. Gradually he develops tolerance and there will be a need for increased dosage to maintain the balance. This is how people start with one cigarette per day and reaches to one or two packets per day.

Effects of Smoking on our health

Immediate effects:

1. Heart rate increases and there will be an increase in Blood pressure and contractility of the heart requiring more oxygenation.

2. Activity level is increased as the nervous system is stimulated, but the stamina decreases.

3. An increase in mood, euphoria occurs but is followed be decreased mood and depression.

4. Lack of appetite as the gastric smooth muscle contraction associated with appetite decreases.

5. Nicotine increases the secretion of Anti Diuretic Hormone thereby decreasing the urine output.

6. Tone and activity of bowl increases.

7. Sexual urge is increased temporarily but overall sexual functioning is decreased

Chronic Smoking causes:

1. Increased risk of cancer: Nicotine is highly carcinogenic. It may cause lung, Oesophageal or Oral cancer.

2. Cardiac arrest.

3. Stroke.

4. Deep vein thrombosis and peripheral vascular disorders.

5. Diabetes Mellitus.

6. Respiratory complications.

7. Sexual dysfunction and infertility.

8. Dental problems.

9. Gastritis and heart burn.

10. Psychological problems like lack of motivation.

There are a lot more problems associated with smoking.

What are the problems we may have to face once we quit smoking?

1. Depressed mood

2. Insomnia (lack of sleep)

3. Irritability

4. Frustration

5. Anger, anxiety, difficulty in concentrating, restlessness

6. Decrease in heart rate

7. Increased appetite and weight gain

Remember that these problems are only temporary and these symptoms will subside within few days. But the psychological effects like craving for cigarette may last few weeks to few months.

Steps to quit smoking:

First of all, you have to convince yourself the importance of stopping smoking. Think about the reasons you have in quitting smoking. Take a pen and a paper and make a two column table . In the first column, write down the reasons why you started smoking. Most of the people started smoking because they thought smoking would increase their social value among friends. So think of the main reasons and write down. Now on the next column make a note of the reasons why you want to quit it now. Think of the present problems rather than the anticipated outcomes of smoking. For e.g. you may be experiencing breathing difficulty or fatigue on exertion or may have a bad odour because of smoking that people tries to move away from you when you talk to them.

Now you compare both the columns and you will find that the reasons behind starting this habit no longer exists and the reasons to quit smoking is of immediate concerns. Now keep this paper somewhere on the wall or on your table, so that you can read them often. Once you stop smoking, you will have some withdrawal symptoms and you may start justifying smoking. Having this paper in front of you will help you to keep your decision during such times. It acts like a reminder for you.

Now is the planning phase. There are mainly two methods to quit smoking. The first option is abruptly quit smoking and the second one is gradually quit smoking. The first one is hard in terms of surviving the withdrawal symptoms and is easy in terms of consistency in your decision. The second option is easy in terms of surviving the withdrawal symptoms but is hard in terms of consistency in your decision. My personal opinion is to try the first option.

There are some other methods like using nicotine patches and gums to beat withdrawal symptoms but is ineffective because once you stop this patches you will have the same withdrawal symptoms. The only way is to survive the withdrawal symptoms. The worst symptoms will last only two or three days and there after you will only have the craving for cigarettes.

You should have a clear plan on how you are going to do it.

1. Select a method: Gradual stopping or sudden stopping

2. Diversion method: Method to divert your mind from cigarettes like sports or some activities of your interest.

3. Oral needs: Use chewing gums and drink lots of water to fulfil your oral needs. You had a cigarette between your lips all the time and you will have to replace it with chewing gums and by drinking lots of water.

4. Socialization: It is an important factor in maintaining your mood. Talk with your family and friends, go for a party etc. will help you to be happy.

5. Food habits: Take only low calorie diet. You will have more appetite and will gain weight once you stop smoking. Low calorie food is to prevent over weight.

You can make a note on all these in your personal diary and write about your goals, accomplishments and plans every day. This will increase your confidence. You can also plan some other interventions to minimize your physical and psychological problems associated with withdrawal.

Smoking cessation is a complex task which require adequate planning and situational support. With adequate planning and support you can minimize the withdrawal symptoms. Since smoking has direct effect on body and mind, its withdrawal causes both physical and psychological problems. There are no shortcut to Smoking cessation but we can control the side effects of it with proper planning and implementation