Gentle smoking cessation: an overview of the options

Does quitting smoking have to be a jump in at the deep end, or is there a gentler way? Let’s take a look at the alternatives to cold turkey.
Almost every smoker has made this decision at least once. It should be over with the smoke, one of the next fags will be the last. Whether it’s the New Year’s plan, the promise to your partner, the plan to save cigarette money for a vacation or something great – there are many motivational reasons apart from your own health, but quitting smoking is still a hard piece of work. Many roads lead to Rome until success and many end in a dead end.

Vaping instead of smoking

In general, the e-cigarette is not a smoking cessation tool, as its primary purpose is to switch to another product . The switch alone comes with advantages:

  • Cheaper – although the equipment has to be purchased first, vaping is significantly cheaper.
  • Healthier – but not healthy. In a direct comparison with the typical tobacco cigarette, the e-cigarette wins because it has fewer toxins.

However, the biggest advantage is the switch as a stopover to actually quitting somewhere else. Withdrawal plays only a minor role in quitting smoking. After three days there is no more nicotine in the body, and this withdrawal is over after seven days at the latest. And yet quitting is always difficult? This is due to habit. Every smoker has their special cigarettes. The one that is always smoked in the morning before or with coffee. The ones when things get stressful. If you observe yourself, you will probably recognize that the habit is so ingrained that, for example, a cigarette is always lit on street corner X.

When switching to the e-cigarette, this can be reversed a little:

  • Conversion
    The e-cigarette is used differently. It is always pulled on in between, so that certain habits automatically subside.
  • Reduction
    With the e-cigarette, the nicotine content can very easily be dosed independently. By mixing liquids of different strengths, the nicotine content can be regulated in such a way that vaping without nicotine can become a reality at some point.
  • Maintaining the habit
    With a very light liquid or one without any nicotine, you can now continue to vape without the stressful withdrawal. Many people who are switching do not even notice that they are using e-cigarettes less and less and are therefore changing their habits massively – and are finally able to stop using them.

So the e-cigarette does not necessarily help you to quit straight away, but the switch sometimes helps you get rid of nicotine and gradually discard the dangerous habits that the vice brought with it. Since there is no stress during the period of abstinence, relapses are less common. And should the urge to smoke prevail, the e-cigarette is simply pulled out for a moment.

Nicotine patches: Little helpers against addiction

Nicotine patches and other nicotine supplements intervene directly in addiction. With them, the path can be mastered differently:

  • Addiction pressure
    The nicotine patch serves to prevent any withdrawal symptoms from nicotine. It constantly releases a certain amount of nicotine into the body. With mouth sprays or other substitute products, the smoker can control when he reaches for nicotine.
  • Habits
    When you take in nicotine, your body doesn’t get into withdrawal stress. Smokers can thus work very specifically to recognize and question their smoking habits. This is necessary so that the habits that are otherwise always associated with smoking can be recognized and discarded.

More gentle options

When making the decision to quit smoking, the first thing to understand is that there is no right or wrong. At the end of the day, in the best-case scenario, you’ll end up as a non-smoker. Therefore, you have to consider for yourself whether pressure is good or not. For some it helps if everyone in the area knows about the project, for others it is additional stress. Here everyone can find their own way. Sometimes two options can help:
  • Acupuncture
    It is said to help with smoking cessation, but this is not fully documented. But if you are open to acupuncture, you can try it. The health insurance companies do not cover the costs, but they are not too high.
  • Hypnosis
    Again, the patient must be open-minded. Depending on the study, up to 50 percent of patients can probably get away from cigarettes through or with hypnosis. It is important here that a good hypnotherapist is consulted, since the background to smoking, the habits and also the reasons for the desired smoking cessation must be discussed and included in the therapy.

However, one mistake should be avoided: the shifting of habits to another vice. Smokers often complain that they have gained a lot of weight by quitting. It is not uncommon for this to be simply because the cigarette has been replaced by gummy bears or chocolate. Such a shift can of course be steered in a good and healthy direction. Those who reach for fruit or vegetable pieces instead of sweets are doing something good for themselves.

You can find more helpful tips in the guide: “Finally non-smokers – for women: The easy way to quit smoking”. 

Quitting is difficult, but aids make withdrawal easier

Every smoker can probably name five reasons why he is currently unable to stop smoking. Of course, these are only pretended reasons, because anyone could of course stop straight away, but it is the feared consequences that prevent them from doing so. The detour with the e-cigarette can be used to slowly reduce the nicotine without having to give up the habits you love. Nicotine patches, corresponding mouth sprays or chewing gum can also help with the endeavor. Hypnosis and acupuncture also show some good results. But with all aids, a crucial question arises in the end: Did they really make quitting easier or did they just give the head the feeling that help was available?

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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