Optimal Combined Holistic Therapies for Quitting Smoking - Drug Abuse and Addiction

Optimal Combined Holistic Therapies for Quitting Smoking

Surveys have shown that almost half of those who reported ever smoking have successfully quit. Here are a few tips:

Set a Date.     Name the specific day when you intend to quit smoking. The American Cancer Society suggests that the day be no more than three weeks in the future.

Quit on Your Own.     Most quitters, according to the NIH, quit on their own with little outside help, and they are almost twice as likely to success as those who seek help from a smoking cessation program. But self-quitters may succeed because they're lighter smokers in the first place (less than 25 cigarettes a day). Heavy smokers, the researchers say, may still benefit from professional help.

Count Down Gradually.     Taper off a few cigarettes a day for a week or so before quitting cold turkey.

Join a Program.     Sign up with a local smoking cessation program where you'll receive guidelines and group support to see you through physical or psychological difficulties.

Aversion Therapy.     Nicotine aversion therapy usually employs a drug which makes smokers sick within 15 minutes of smoking a cigarette. Research has shown that this technique, when used in conjunction with other anti-smoking therapies, is helpful for approximately half of all smokers who eventually quit.

Nicotine Gum.     Chewing nicotine gum helps relieve withdrawal symptoms and temporary weight gain. The gum also eliminates the tar and carbon monoxide, two of the deadliest substances in tobacco, and releases lower levels of nicotine than cigarettes. As you get accustomed to being a nonsmoker, you gradually cut back on chewing the gum, until you stop altogether, usually within three to six months.

Wear a Nicotine Patch.     Over a period of 6–8 hours, nicotine contained in a small, bandage-like patch is gradually absorbed through the skin. Heavy smokers usually need to put a fresh patch on in the late afternoon. A one-month supply of nicotine patches is available by prescription, and helps approximately 50% of patients quit.

Counter Cravings.     Virtually all heavy smokers experience intense cravings during the first weeks of quitting–which usually disappear after two or three weeks. Each craving actually lasts no more than 20 seconds. Distract yourself during a craving by: touching your toes 10 times; jogging in place while you count to 30; or practice deep breathing, which can help the cravings pass and diminish its intensity. Inhale deeply, expanding your abdomen fully. Then exhale, taking at least twice as long as inhalation. Repeat this procedure for 2–3 minutes to feel totally relaxed.

Eliminate Caffeine.     Caffeine is known to increase the symptoms of tobacco withdrawal during the stressful first few days after quitting.

Exercise.     Exercise not only burns up calories but helps relieve stress and improves your mood. Many people smoke to relieve stress, and by dealing with tension more effectively, exercise counteracts feelings of depression, gives smokers more energy, and helps them feel better about themselves.

Drink Water.     Water speeds up the elimination of nicotine from the body. It also helps with weight loss and improves self-esteem–both of which appear to help people stop smoking.

Cinnamon Sticks.     Cinnamon is an oral substitute for nicotine, which resembles cigarettes in shape and size and has a refreshing flavor that makes smoking tasteless by comparison.

Reward Yourself.     You can use positive reinforcement rewards for quitting smoking. Stick to calorie-free indulgences such as buying new clothes or sleeping late on Saturday when you successfully resist smoking.

Choose the Most Convenient Method.     No particular smoking cessation method is appropriate for everyone. Surveys show that 90–95% of all smokers prefer to quit on their own or by using printed instructions, guides, or videos. Others need informal group support or counseling. But those who show the highest success rates not only reflect the highest levels of determination, but are also committed to personal change and are well aware of the reason why they want to quit. Studies show that these people are open to trying any one of a variety of cessation programs rather than being prejudiced toward a particular method. It's essential that the smoker plan ahead and choose the method that most closely conforms to his or her personal needs.

Drug abuse has become a serious problem in the U.S. A study conducted by researchers at Brandeis University cited in the October 24, 1995 edition of the New York Times , for example, concluded that drug abuse was America's “number one health problem.” According to the study, more than 520,000 Americans die each year as a result of substance abuse, particularly cigarettes, alcohol, or drugs. Drugs taken under a physician's supervision may be helpful in treating some psychological and physical disorders. However, many drugs can have hidden side effects and result in physiological or psychological dependency. Psychoactive drugs are especially dangerous because they contain substances that can lead to addiction.

The physical and psychological addictions caused by most drugs can be successfully treated with holistic medical therapies which combine nutrition, exercise, vitamin and botanical supplements, and lifestyles changes. In fact, the importance of using holistic treatments for drug addictions was highlighted in the Brandeis study which concluded that many drug-related deaths “could be reduced, if not eliminated, by changing people's habits.”