Freedom from Nicotine Addiction: Quit Smoking Cold Turkey

Quitting smoking cold turkey is the most effective way to address the issue that ultimately keeps smokers smoking:  nicotine addiction.  There are a number of Nicotine Replacement Therapy options available to those who want to quit smoking, but they all have the flaw of keeping that nicotine addiction alive and well.  Ultimately, the nicotine is what is craved, not the act of smoking, the taste, or any other aspect.  There are psychological, habitual desires involved with cravings for cigarettes, but the addiction is to nicotine, pure and simple.  A nicotine addict doesn't truly crave a cigarette any more than a crack addict craves the pipe.  Therefore, to end the cycle of addiction, the addictive substance must be eliminated.  Quitting cold turkey allows a new ex-smoker to test 100% nicotine free within 72 hours of the last puff.

 Successful ex-smokers share several factors in their recovery:

Preparation

• Choose a quit date.
  
• Physical withdrawal occurs within the first 72 hours, so it is a good idea to choose a time when other stress factors will be at a minimum.
• Eliminate temptations by getting rid of ashtrays, washing clothes that smell like smoke, and getting rid of all cigarettes.
• If you've attempted to quit before, think about the reasons for your relapse and what you can learn from that experience.
• Make a list of reasons to quit and carry it with you.

Find Support

• Talk to friends, family, and co-workers about quitting and ask them for encouragement. Post a note of encouragement from your support network in an area associated with smoking (car, coffee table, etc.).
  
• Ask friends, family, and co-workers who smoke not to smoke around you and to keep cigarettes out of your view.
• Ask successful ex-smokers for support and advice.
• Get help from professionals. Most local hospitals have quit smoking programs and there are internet-based quit-smoking support groups.
  

Develop New Routines

• Have a plan in place for when a craving strikes: take a walk around the block, call a friend, read your reasons-to-quit list.
• Remember to take full, deep breaths. They are calming and aid in the desire for the sensation of a deep inhale.
• If you usually smoke after a meal, immediately brush your teeth.
• Keep things nearby to hold in your hands or put in your mouth like a pen or nail file, carrot sticks or gum.
  

Strong Cravings

During the first few days of quitting, it may feel as if you are thinking about smoking constantly.  Thoughts about smoking and cravings are two different things.  The thoughts about smoking are insubstantial while the cravings will likely fee like sudden extreme anxiety.  The average new ex-smoker experiences around three of these strong cravings a day, with the peak intensity of withdrawal anxiety at around 24 hours after the last puff.  These cravings generally last less than five minutes!  Breathe slowly and deeply, consult your list of reasons to quit, call a friend.  This will pass! 

It is common to experience time distortions in these situations.  The first few days these episodes seem to last forever.  Some find it helpful to set a timer.  It gives a better sense of the actual scale of the craving and an outside stimulus on which to focus the withdrawal anxiety.

Stressful Situations and Conflict Resolution

Any smoker knows many strong cravings are associated with stressful situations.  Nicotine is a stimulant, so how can it be credited with calming nerves in times of stress?  Stress has the physiological effect of acidifying urine.  When a person with nicotine in their system encounters stress, the acidification of urine causes the nicotine to be pulled from the bloodstream and dumped in the urinary bladder.  Instead of dealing with the stressful situation, a smoker is now facing further nicotine withdrawal. 

The effects of urine acidification will be strongest during the first 72 hours of recovery, when nicotine is still in the system.  In these situations, remember that a cigarette does nothing to resolve the stress, it only serves the nicotine addiction!  The situation is still there!  In fact, many ex-smokers experience true conflict resolution for the first time since their nicotine addiction began.  Imagine actually dealing with the events in your life rather than running off to feed an addiction!  It is not uncommon for the people close to a new ex-smoker to associate atypical reactions to situations with the irritability of withdrawal.  While in some cases this may be true, you may find that simply facing the events in your life is an atypical reaction.  Welcome back to the driver's seat!  Nicotine is no longer in control.

Low Blood Sugar Levels

A drastic drop in blood sugar is the most common cause of irritability, headache, dizziness, inability to focus, and time distortions when going through nicotine withdrawal.  Nicotine acts as an appetite suppressant by causing the body to release stored fats and sugars.  When increasing blood sugar levels with food, it normally takes the body 20 minutes to do the same task nicotine accomplishes in mere seconds. 

Fruit juices, fresh fruits, and vegetables are a great way to combat these completely avoidable symptoms.  Acidic juices help speed the removal of alkaline nicotine and aid in a quick blood sugar boost.

Weight Gain

The perceived 20 minute delay a new ex-smoker experiences can lead to gorging oneself until the increase in blood sugar levels is felt.  A person can consume a great number of calories in 20 minutes!  Choose nourishing foods such as fresh fruits, vegetables, beans and legumes, and whole grains.

Moderate exercise can be helpful both as a craving buster and as a prevention to weight gain, such as a walk around the block after dinner in place of the former after dinner cigarette.

Remember that a few extra pounds put on during recovery is still a drastic improvement over the health risks of smoking and nicotine addiction.  You would have to gain 75 lbs. to equal the risk of smoking. 

Caffeine

Nicotine and caffeine interact with each other, with nicotine doubling the rate at which caffeine is metabolized.  A small caffeine reduction is advised when quitting as caffeine will effect you twice as strongly without nicotine in your system. 

20 minutes

• Pulse, blood pressure, and temperature of extremities all return to normal.

8 hours

• Nicotine levels in bloodstream have fallen by 90%.

12 hours

• Blood oxygen and carbon monoxide levels return to normal.

24 hours

• Withdrawal anxiety is at its peak intensity.

48 hours

• Smell and taste begin to return to normal.
  
• Nerve endings begin to regrow.

72 hours

• Body will test 100% nicotine-free.
• 90% of the chemicals nicotine breaks down into have been eliminated.
  
• Bronchials begin to relax.
• Lung function begins to increase.
  

4-9 days

• Most experience three intense craves daily, lasting less than five minutes.

10 days-2 weeks

• Cravings are significantly less frequent.
• Circulation to gums and teeth has returned to normal.

2-4 weeks

• Irritability, impatience, difficulty concentrating, insomnia, and restlessness should end.

3-4 weeks

• Acetylcholine receptor binding decreases in the brain to the level of a non-smoker.

3 weeks-3 months

• Risk of heart attack decrease.
• Lung function improves.
• Circulation improves.
• Physical activity becomes easier.

1-9 months

• Shortness of breath, chronic cough, and sinus congestion lessened.
• As cilia regrow, lung ability to ward off infection is increased.

1 year

• Coronary heart disease risk is reduced by half.

5-15 years

• Risk of stroke is the same as that of a non-smoker.

15 years

• Risk of coronary disease is equal to that of someone who never smoked.

Quitting for Others

While others can encourage you to quit and help and the path to recovery from nicotine addiction, quitting because someone else wants you to is rarely successful.  It is far to easy to relapse when starting from a point that lacks personal responsibility and commitment.  If contemplating quitting because someone else wants you to, make a list of reasons to quit that are your own.  Make quitting a gift to yourself, your health, and your future.

Little Cheats

One little drag off a friend's cigarette can't hurt, right?  That tiny puff introduces nicotine back in to the system.  Each time nicotine is reintroduced, the detoxification period of nicotine elimination has to start all over again.  That means another 72 hours of physical withdrawal.  A little puff here and a little puff there can lead into a cycle of constant withdrawal symptoms.  Delay or deny the craving and it will pass!

Alcohol

While alcohol is not off limits for the newly nicotine liberated, 50% off smoking relapses are associated with drinking.  Drinking alcohol is usually strongly associated with smoking.  This strong trigger combined with the impaired judgment that comes with alcohol is often a recipe for relapse.  Alcohol consumption, at least within the first few weeks, is best avoided.  Especially in public places where smoking is allowed.

Relying Solely on Another New Quitter for Support

Deciding to quit smoking with a friend or family member is a great idea, just don't rely solely on one another as a support network.  When attempting to quit, two new quitters are more likely to give each other permission to "cheat" and  make excuses for each others' relapses.  Having a non-smoker or ex-smoker for support as well as your quit partner will increases success for both of you.  The last thing a person deep in the throes of an intense craving needs is the advice of someone deep in the throes of their own intense craving.

Focus on the Moment

There is no need to think about how to get through tomorrow, next week, or next month.  Just tell yourself you are not smoking today.  If that seems too long to go, tell yourself you are not smoking this hour.  For this moment you are smoke-free.  Each moment will build itself into a future of freedom from nicotine addiction.

Be Gentle with Yourself

Recovery from nicotine addiction can take a great deal of focus.  This is the most important thing in your life right now!  If you feel you can't take on a project or you need time to yourself to take a walk or a hot bath, say so.  There is no need to feel guilty about taking the time needed to break the cycle of addiction.  Nicotine addicts don't go to rehab centers where all of the rest of their cares are put on hold.  While recovering, the family still needs to be cared for, most of us still need to go to work, cook dinner, etc.  Give yourself permission to take a break from the things you can and make recovery your top priority.

Reward Yourself

Celebrate the milestones of your recovery and treat yourself to something special.  With the money you save, buy yourself something special a week after you quit, a month after you quit, etc.