This is the most common, and seemingly the easiest, method for quitting smoking because it requires no outside aid. You simply stop smoking and commit yourself to being smoke-free. While those who quit abruptly are more successful than those who quit gradually, quitting without the use of nicotine replacement therapies (NRTs) is rarely successful — only three to five percent of people who quit cold turkey stick with it. If you choose to go without NRT, the success of going cold turkey will depend entirely on your willpower.   Those who are able to quit cold turkey may have a genetic advantage — 20 percent of people may have a genetic mutation that reduces the pleasurable effects of nicotine.  To increase your chances of success when quitting cold turkey, try to take up new activities to replace smoking (particularly something that will occupy your hands or mouth, like knitting or chewing sugarless gum); avoid situations and people that you associate with smoking; call a friend or a quitting hotline (such as 1-800-QUIT-NOW); set goals and reward yourself.  Consider having a backup strategy in case you are unable to go cold turkey. This is the easiest strategy to implement, but the most difficult to carry out successfully. NRT is one of the most successful tools for treating smoking addiction, with a 20% success rate. By chewing gums, eating lozenges, or wearing patches, you get the nicotine their bodies crave while gradually lowering the dosage, eventually weaning them off nicotine. In the process, you will move away from addictive behavior and towards healthy activities.  You will be more likely to quit if you stop smoking at once and then begin using NRTs as opposed to gradually smoking fewer cigarettes and using NRTs. In one study, 22% of abrupt smokers remained abstinent after six months and only 15.5% of smokers who gradually cut back over two weeks remained abstinent after six months.   Nicotine gum, patches, lozenges are often available over-the-counter and can be found at your local drug store. This strategy requires some financial investment for the purchasing of gum, patches, or lozenges. Nicotine replacement therapy is less successful for people whose metabolisms quickly process nicotine. Chat with your physician about your metabolism and the nicotine replacement therapy. Your doctor can prescribe medications such as bupropion (Zyban, Wellbutrin) and varenicline (Chantix) that are designed to help curb your cravings. Talk with your physician about the side effects of these medications and whether they will work for you.  Bupropion has been shown to have a significant impact on the effectiveness of smoking cessation programs for individuals who metabolize nicotine quickly. Check with your insurance company to make sure that these medications are covered by your prescription plan. Work with a counselor or therapist to address the underlying emotional issues that drive your smoking. This will help you figure out the emotional or situational triggers that push you to smoke. A mental health professional can also help you develop a long-term plan for addressing your addiction.    Check with your insurance provider to see whether counseling is covered by your health plan. There are a number of different alternative practices that can help you quit smoking. These range from herbal and mineral supplements to hypnosis and practices like meditation. Although some smokers have found success using these methods, there is limited scientific evidence supporting them.  Many smokers ingest Vitamin C candies and lozenges which they believe help curb their cravings.  Meditation can be a useful practice to help distract your mind for the desire to smoke. Although you may find that one strategy on its own helps you quit, you may need to employ multiple strategies to remain smoke-free. Your initial strategy may be untenable and require you to utilize a backup, or you might find that it is easier to manage your cravings using two methods simultaneously.  Consult your physician to make sure that you are not combining medications in a way that may be unhealthy. Consider using an alternative method with a more established strategy.
انسحب فجأة. جرب طرق معالجة النيكوتين بالإعاضة. احصل على دواء لمساعدتك على الإقلاع. اذهب إلى معالج أو طبيب نفسي. اكتشف الممارسات البديلة. استخدم مزيجًا من الاستراتيجيات.