Table of Contents
People at this stage have just quit. This stage is where the most behavioral change occurs. It requires significant commitment and energy. If you are at this stage, keep talking to friends and family for inspiration. Review your backup plans. Reward yourself for small achievements. Having a fellow smoker quit with you can be a huge support as you both get through this stage.
Stage 5: Maintenance.
People at this stage have been smoke-free for at least 6 months. The goal now is to prevent a relapse. If you are at this stage, continue to be wary of roadblocks and keep reminding yourself of the benefits you have gained. Think about what you have found most enjoyable about being smoke-free.
Alternative Methods for Quitting
Hypnosis. Although rigorous studies are lacking, some people report successful smoking cessation when they receive hypnosis in individual sessions. Hypnosis is effective only if you trust the therapist and can feel completely at ease in the vulnerable and passive state necessary for hypnotic suggestion.
During a typical session, the hypnotherapist will use various techniques (such as imagery and silent counting) to put you in a relaxed state.
When you are very relaxed, but not asleep, the hypnotherapist will quietly suggest motivations for not smoking. The hypnotherapist should also reinforce a positive self-image while you are in deep relaxation. This helps many people avoid the depression that accompanies withdrawal.
The sessions usually take about 1 hour.
You should be taught methods of self-hypnosis to use at home, and follow-up once to reinforce what you've learned.
Acupuncture and Acupressure. There is no real evidence that acupuncture helps people quit smoking, although this method is safe to try. The acupuncture technique for quitting smoking usually uses very tiny curved staples inserted into three different points around the edge of the ear. The procedure is painless. You will be told to press each staple in a certain order for a few seconds whenever you crave a cigarette. The acupuncturist may also use acupuncture points elsewhere on the body. There are no side effects, except for some soreness if the acupuncture staple is pressed too hard.
A related technique called acupressure involves simply pressing select points on the body when a craving hits. Some studies have reported good quit rates with acupuncture, but few rigorous studies have been conducted using acupressure.
Public Health Efforts and Social Pressure (Denormalization)
Denormalization is the idea that smoking is no longer normal. This concept is best instituted by:
- Creating laws and local regulations that make smoking inaccessible in public places
- Raising prices
- Putting stricter limitations on cigarette advertising
Increasing taxes on cigarettes may be one of the most important methods for reducing smoking in the general population, particularly in younger people.
Evidence suggests that banning smoking in work and public places may lead to a higher quit rate than in places where smoking is permitted.
Denormalization can also work on a personal level. A British study showed that in couples where one person continues to smoke, the other person usually continues to smoke too.
Review Date: 09/08/2010
Reviewed By: Reviewed by: Harvey Simon, MD, Editor-in-Chief, Associate Professor
of Medicine, Harvard Medical School; Physician, Massachusetts
General Hospital. Also reviewed by David Zieve, MD, MHA, Medical
Director, A.D.A.M., Inc.
A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)
