Implementing an Effective Smoking Cessation Plan

Smokers wishing to quit should begin chewing a gum made for smokers that contain nicotine. Since most smokers cannot quit through this method alone, the next step in this comprehensive smoking cessation plan is to teach smokers to identify and distinguish physical cravings and symptoms of nicotine withdrawal from habitual cravings such as those triggered by behavioral associations. Because abrupt or "cold-turkey" cessation of smoking can result in overwhelming physical symptoms of withdrawal, it is appropriate to allow the smoker to smoke enough strictly to reduce those physical cravings and to gradually reduce smoking as those cravings subside.

Conversely, habitual smoking must be eliminated immediately for two reasons: first, it is not the product of physical processes; second, breaking the habitual association is necessary to reduce its effect. For example, the quitting smoker should no longer be allowed to enjoy a cigarette by combining it with habitual comforts. A smoker cannot smoke immediately upon waking, after meals, or while doing any of the other activities that he or she previously associate or combined with smoking. In the event that the individual experiences genuine physical symptoms of withdrawal or an overwhelming urge to smoke, he or she may "treat" those symptoms by ingesting nicotine, as necessary. However, it is crucial that the smoker avoid allowing that "treatment" to become enjoyable or relaxing to ensure that smoking during this phase is strictly limited to what is actually necessary to address physical withdrawal.

In practice, a smoker would never be allowed to smoke in any of the situations of comfort such as while watching television or while having coffee. Instead, the...

Ideally, the individual should also establish some minor aspect of discomfort associated with smoking in these circumstances to ensure that smoking is only a last resort rather than a habit. For example, when overwhelmed by nicotine cravings, a quitting smoker could go to the garage or some other less comfortable place such as an unheated hallway in the winter or un-air-conditioned attic in the summer; never sitting down and even standing on one foot while smoking are also effective mechanisms for completely removing any element of enjoyment or comfort when smoking as a last resort to deal with nicotine addiction and their associated physical symptoms and cravings.
The smoker should also limit smoking in these situations to half a cigarette instead of a whole cigarette. Gradually, by separating habitual smoking from smoking strictly to reduce addiction-based symptoms of nicotine addiction withdrawal will dramatically reduce the amount of smoking automatically. As the smoker smokes less, nicotine cravings also become less frequent and less intense. Finally, quitting smokers should also be provided with dietary information to help them avoid adding empty calories to their daily food consumption if they experience increased appetite from quitting.

By eliminating "comfort" and habitual cigarettes first, it is possible to limit smoking to just the minimum required because of actual symptoms of physical addition to nicotine. Ultimately, the elimination of habitual smoking and the reduction of the amount of nicotine in those "necessary" smoking sessions will enable most smokers to overcome the same addiction that often resists any attempt at "cold-turkey" cessation.