Quitting smoking cold turkey does not put your life or health in danger. However, unpleasant and sometimes painful withdrawal symptoms can seriously impact your emotional and physical wellbeing during the recovery process. Each year, fewer than one in 10 adults are able to successfully quit smoking.
One reason may be that most of those who try to quit rely on willpower alone to ditch the habit. Quitting cold turkey presents many risks to a successful recovery, including:. What happens to your body when you stop smoking cold turkey?
Some people experience mild withdrawal symptoms for a few days. Others struggle with intense cravings and side effects for weeks. You can expect withdrawal symptoms to set in anywhere from four to 24 hours after your last cigarette.
For most people, withdrawal peaks about three days after quitting, gradually tapering off over the next three to four weeks. While some people can successfully ward off withdrawal symptoms and cravings, others find these sensations too much to bear. The symptoms of nicotine withdrawal are twofold — with both physical and psychological components. Some of the unpleasant physical side effects of nicotine withdrawal when quitting cold turkey include:.
The physical effects of quitting may only last for a few days while the nicotine leaves your body. Yet, the psychological impact of nicotine withdrawal can last much longer. These symptoms include:. Many other methods address the physical and psychological effects of quitting nicotine. Here are some other ways people have found success. Nicotine replacement therapy NRT is a method of quitting that involves using small amounts of nicotine to wean off the addictive substance.
Quitting cold turkey means stopping without the aid of nicotine replacement therapy NRT. NRT includes products like gums, sprays, and patches meant to reduce the urge to smoke. Some older studies have found only up to 5 percent of those who quit smoking cold turkey stay quit for at least 6 to 12 months. Some people prefer to deal with acute withdrawal symptoms for a shorter period by stopping cold turkey.
Others may prefer to quit gradually. Those who choose NRT still have to decide whether to pair it with an abrupt quit date or take a gradual approach. This may mean dealing with milder symptoms for a longer period. The American Thoracic Society ATS strongly recommends that all people who are quitting smoking and are dependent on tobacco start with the medication varenicline Chantix. Treatment should last for at least 12 weeks. The ATS recommends varenicline over nicotine patches and the prescription medication bupropion Wellbutrin.
Quitting abruptly with help from NRT also proved more successful than the gradual approach in a meta-analysis. You can also look into other ways to quit , such as:. Keep in mind nicotine replacement products may prolong nicotine addiction in some people. You may also try to avoid some things that tend to make you want to smoke, or have a plan in place for when you encounter them.
This is totally normal. You can help make the withdrawal phase easier by being prepared. Identifying your triggers is another important step that can prepare you for successful cessation. Triggers are things that make you want to smoke. They generally fall into one of four categories :. Intense emotions commonly trigger the desire to smoke. Feelings that may trigger a craving include:. The best way to deal with social triggers is to avoid them for a while.
Avoid being around other people who smoke, too. This can be very difficult if you have close friends and family who smoke. Let them know you have to quit.
This will affect the frequency and severity of your withdrawal symptoms. Begin by throwing away your cigarettes and anything related to smoking, like ashtrays. As soon as you feel the urge to smoke, find something to do or someone to talk to. Many people have done it and for some it has proven to be very effective. While the gradual technique works for some, for others it gives them an excuse to start smoking again and simply opens the floodgates. However, it can be hard, because the cold turkey approach can cause severe nicotine withdrawal symptoms.
These can include irritability, fatigue, headache, insomnia, constipation, sweating, coughing, poor concentration, depression, increased appetite, and cravings for tobacco.
Smoking can be a very social activity, and can be used as a coping tool for nervous or stressed people. However, for those who are quitting because of a serious smoking-related health problem, cold turkey can be the quickest way to improve your health or to keep it from further deteriorating.
There are things you can do to improve your chances of successfully quitting smoking cold turkey:. There are a number of other methods to quit smoking. Here we list a few alternatives to cold turkey:. Prescription-only medicines, like Champix , can greatly increase your chances of successfully quitting smoking. They tend to work by relieving the craving and withdrawal symptoms associated with giving up smoking.
These have been around for a while now but are effective in helping you quit. On top of the usual gums and patches are thing like lozenges and nasal sprays.
They give you a nicotine boost without the nasty side-effects of smoking.
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