There is more than one way to accomplish the goal of quitting smoking or vaping. And, while one method may have worked well for Uncle Joe or your friend Sue, it may not be the best way for you. Sometimes finding the best approach takes some trial and error.
Let’s explore the more common ways to quit smoking.
Alternative Quit Smoking Methods
Cold Turkey tobacco cessation (stopping suddenly without taper or medication) is a method that advocates a reliance on willpower and tenacity. It may seem like a fast way to stop smoking, but most people find that it’s less effective in the long term. This is because a cold turkey quit approach may not allow you enough time to identify and learn to manage physical, psychological, and emotional triggers that have developed over the years.
Read more about the Cold Turkey Method
Tapering is the process that involves cutting down your smoking slowly over time, usually a period of weeks or months. You might be smoking a pack a day prior to your quit. Tapering involves first tracking when, where, and why you smoke each cigarette. Knowing your triggers allows you to target certain times of day or circumstances to help eliminate one cigarette at a time. Many people, especially long-term smokers, find tapering to be most effective because of the habit change that accompanies their quit process. Just as with quick diets that rebound shortly after weight loss, quick quits can be harder to sustain without laying a new foundation of positive lifestyle habits.
Read more about the Taper Method
Quit dates are different for everyone. Some people feel good about choosing a quit date a few weeks in advance or on a special date that is meaningful to them. Others feel quite anxious about the idea of an impending quit date. For most people, they test drive a variety of strategies to change their smoking habit, including new ways of managing triggers, cravings, and others who smoke around them. Multiple quit attempts is very common. In fact, it can be helpful to think of these attempts as mini quits.
A MINI QUIT is a trial day to practice being smoke free or vape free for 24 hours. Practice is the best way to experiment with strategies and tools and learn which ones help you best. The more you practice having smoke-free days, the more comfortable and confident you will feel. Choose a day that is least likely to feel stressful (for some this is an off-work day or a day away from people they care for). If you're not ready for a whole day, try a half day mini quit first, or a few hours.
Behavioral Therapy (or CBT Cognitive Behavioral Therapy) is an evidence-based treatment that views tobacco dependence as a learned addictive behavior or coping tool that can be replaced with more effective behaviors. It encourages people to examine their thoughts and behaviors in response to urges to smoke. For example, if a person often smokes because of loneliness or boredom, CBT would invite alternative ways to address these underlying causes. Learning to regulate emotions and live with more Meditation and Mindfulness is also encouraged. This approach is often facilitated by a coach or counselor.