5 Ways to Stop Smoking and Vaping

Jun 12, 2024Common Disorders, Information, Other

5 Ways to Stop Smoking and Vaping

Is it time to stop smoking and vaping? The dangers of smoking and vaping are clearly defined in scientific papers. But why do people people struggle to quit and continue to smoke or vape? Furthermore, many people who want to stop believe they can’t. Why is this?

Break the habit, stop smoking

The New Year brings New Year’s resolutions, and people often decide to stop smoking. March is typically a time when the media highlights the need to quit smoking. This may be because people who have tried to stop on their own, often called going cold turkey, have failed to meet their New Year’s resolutions. But really, it doesn’t matter what time of the year you decide to quit.

Stopping smoking and vaping is a sensible idea.

In this blog, I will recap on the benefits of stopping smoking and vaping and state why hypnotherapy is a good treatment option.

Why do I need to stop smoking?

Medical reasons to stop smoking include

  • Cancer
  • Lung and heart disease
  • Skin problems
  • Fertility problems
  • Skin problems
  • and more

Social and financial reasons

  • Costly
  • Antisocial
  • It makes your clothes smell.

Why do I need to quit vaping?

Vaping isn’t controlled in every country, so you don’t always know exactly how much you are vaping, especially if you use black-market vapes. However, there are some recognised medical problems now, especially for vapes that contain diacetyl. They include:

  • Popcorn lung
  • Asthma
  • Changes in the brain
  • Organ changes
  • You will have more money

There is also a problem now that children are vaping.

I know people who have lived to an old age; smoking didn’t kill them.

This happens because we are all different and need different triggers to cause disease. This might be a different environment or different genes.

Stop smoking and vaping when drinking alcohol.

Many people want a cigarette or vape when they are drinking alcohol because they have got into a habit. So, there is an association between drinking and smoking.

What are the best ways to stop smoking or vaping?

All ways of quitting smoking have pros and cons.

It’s also a personal choice, and one method may not suit everyone.

  • Nicotine replacement

Nicotine replacement products have been around for many years now. The idea is that you replace the nicotine found in cigarettes with smaller doses of nicotine and work on changing the habit. This should reduce any cravings. It is considered better to have small doses of nicotine rather than smoking and inhaling all the other toxic chemicals found in a cigarette.

Nicotine replacement comes in patches, gum, lozenges, and oral and nasal sprays. A pharmacist can provide them. If it’s important to quit before an operation, they may be prescribed in the hospital.

Pros- easily available and can be successful for some people. Additional support gets better results.

Cons- can be expensive and continues to expose you to nicotine, an addictive chemical.

  • Cognitive Behavioural Therapy (CBT)/ other counselling approaches

CBT helps people to understand their thoughts, feelings and behaviours so that they can break negative habits and deal with any underlying emotional problems.

Pros- helps not only the problem of stopping smoking but can also help any other emotional problems that contribute to smoking behaviours. Good for psychoeducation.

Cons- NHS waiting lists are long, and private practitioners can be costly and time-consuming. You may require six or more sessions

  • Acupuncture.

Although many complementary and alternative therapies are criticised for not having enough or the right research, a systematic review by Wang et al. (2019) showed that it is helpful.

Pros- another method that can be combined with psychoeducation to help people quit.

Cons—Acupuncture involves small needles, which might not be suitable for some people. Most practitioners are private, so there will be costs.

  • Stop smoking services provided by your healthcare service.

Stop smoking services support people to stop smoking through advice and coaching. They may also provide useful information on quitting smoking and nicotine replacement.

Pros- support is important for many people who want to quit.

Cons- Services are not the same in all areas, and there may be waiting lists.

  • Medication

Varenicline (Champix) –

Bupropion – This is an antidepressant drug that has also been proven to help people stop smoking.

Cytisine –

Pros- Medications are very helpful to some people.

Cons- These medications are only on prescription, and all drugs have some side effects. They may not be suitable for some people.

Pros- Another support system that helps you track your progress.

Cons- You need to be motivated to use the apps and be self-disciplined in stopping smoking.

  • Going cold turkey

This means deciding to stop and just doing that.

Pros- You take full control

Cons- You may flounder and start smoking again if you don’t have a good enough reason to quit and get support from friends and family.

  • Hypnotherapy

Hypnotherapy has been used for many years to help people stop smoking through reframing the problem It is also combined with psychoeducation. However, it is also criticised for insufficient evidence of its effectiveness. However, a randomised control trial study found that it was more effective than nicotine replacement.

Pros- Few sessions needed. Has some evidence to support its use.

Cons- private practitioners provide Hypnotherapy, so it may seem costly.

For more information on stopping smoking and vaping, contact me for a free initial consultation so that we can agree on the best way forward for you.

Awaken the Change is about Focusing Minds for Positive Results

Awaken the Change is a self-help service providing education and information.

Linda sees clients at her practice in Bournemouth, in the UK. She is also happy to provide online help via webcam for hypnotherapy, counselling and supervision. Counselling and supervision can also be provided by telephone.

Linda is an accredited trainer and supervisor.

Linda Witchell
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