Why A Calendar May Be Your Best Weapon Against Smoking
DENVER (CBS4) - You certainly know that quitting smoking is easy, after all, you've done it a dozen times.
No question -- kicking the habit is one of the most difficult things to do, especially when you consider that nicotine is one of the most addictive chemicals known to man.
So you try some patches, some pills, some gun, lozenges, you name it –- anything to ease the symptoms of withdrawal.
But a new study suggests one of the most effective methods may be a calendar. Yep, an old fashioned series of pages with pretty pictures and dates printed on it.
Research in the Annals of Internal Medicine shows people who pick a quit date, then hit the cold turkey button on that date, tend to be more successful at quitting -- and staying quit -- compared to people who try to ease the withdrawal with a low, gradual "smoke a little less" each day technique (even with the aid of all of the stop smoking aids on the market.
And this tends to back up my own, unscientific observations over the years when I have asked patients, "So how did you kick the habit years ago?"
The answer tends to be that they "just said the heck with it" and threw their smokes away.
I think the thing that smokers tend to dread the most are the symptoms of nicotine withdrawal.
Some cravings tends to hit at the 4 hour mark after your last puff; then again with more intensity if you can get to 48 hours; then tend to hit with a vengeance 7-8 days after quitting. Every smoker is different, so these times frames are general -- but for most there are three big physical phases to make it through.
Then comes the psychology. You need to identify those times when you're most likely to light up. Watching a ballgame, taking a drive, or sipping a beer. Beware!! You've got to be ready for those trigger times. And you know they can strike even months or years after you kicked the physical addiction.
But it all starts with that calendar. Pick a date. Circle it. Then put a giant "X" after each day you've succeeded.
Admittedly, only about 50% of the quitters were able to stay quit with the cold turkey technique -- but that rate is a lot better than those who tried to wean through other methods.
Sometimes you just have to gut it through -- but it's a price worth paying.
Your heart and lungs will thank you.
Your wallet will thank you.
Your family will thank you.
The change of seasons is a good time to shoot for a change in life.
Good luck!
Dr. Dave Hnida is CBS4's Medical Editor. He blogs about the latest studies and trends in the health world. Read his latest blog entries, check out his bio or follow him on Twitter @drdavehnida
