No Tobacco Day 2019

Today is World No Tobacco Day, a day that hopes to emphasise the dangers of smoking, and to encourage smokers to finally quit for good. In honour of this, we have gathered a list of different methods that (when coupled with good old-fashioned willpower) might help you give up cigarettes forever.

Cold Turkey

This is a popular choice due to it being completely free, however it has the lowest success rate, with only 4-7% of people actually being able to kick the habit cold turkey. To benefit most from this method, it would be a good idea to refrain from drinking excessive amounts of alcohol in the first few weeks of quitting as many find drinking a trigger.

Nicotine Replacement Therapy

This includes gum, patches, inhalers, sprays and lozenges. They all contain nicotine that is slowly released into the body - the level of nicotine varies based on the amount you smoke. A leaflet is usually included with a plan to help you come off nicotine completely. This method can be more effective when combined with behavioural therapy.

E-Cigarettes

E-cigarettes are becoming more popular than ever before and are now an NHS approved way of quitting cigarettes. The upfront cost of buying the kit may seem quite high, but the upkeep often costs less than smoking. This method is ideal for people who still want the ‘routine’ of smoking, such as cigarette breaks at work. The e-cigarette liquid is available to buy in different strengths depending on your nicotine dependence, meaning you can slowly work your way down to zero nicotine and cut the addiction for good.

Medication

Zyban and Champix are prescription only medicines that can greatly increase your chances of quitting smoking effectively. Treatment normally lasts for 12 weeks and works by blocking the effects of nicotine on the body, thereby helping to reduce cravings and take away the enjoyment of cigarettes if you do smoke while on treatment. They can also reduce the withdrawal symptoms associated with quitting smoking.

Behavioural Therapy

Behavioural Therapy involves working with a counsellor to help quit smoking through psychological means. You will discuss triggers (such as common situations that cause you to smoke) and work out a plan to get through your cravings. Sessions are available one-on-one or as a group – speak to your GP for more information.