How to quit smoking 

Make no mistake, quitting smoking requires great effort because nicotine is a product that leads, in more than 50% of cases, to a very strong dependence, both physical and psychological. When the dependent person quits smoking, they will experience withdrawal symptoms, which vary in nature and duration. During the first four weeks, these symptoms are mainly irritability (including aggressiveness), sadness (including mild depression), restlessness, and difficulty concentrating. Then, generally, more than ten weeks after stopping, the appetite is increased and the urge to smoke is sometimes very intense.

Making many attempts to quit smoking isn't a symbol of character weakness. On the

The reasons that lead smokers to quit are very diverse. The most frequently cited are the desire to set an example for one's children, the price of cigarettes, the consequences of smoking on non-smokers (in particular, the family), and the consequences of tobacco on the health of the smoker.

Getting help from your doctor

Your best ally in quitting smoking is your GP. Studies have shown that such an attempt is twice as likely to succeed if accompanied by a health professional. Yet 85% of smokers who try to quit do so without any outside help. They thus deprive themselves of effective support. Indeed, the general practitioner is often essential to reinforce his motivation. In addition, it's going to supply therapeutic support (nicotinic substitutes, for example) and will prove decisive in avoiding relapses.

There are 5 to seven attempts on average, before the ultimate stop – that shows that you simply shouldn't be discouraged in the event of failure, however, on the contrary, take time to re-motivate.

In practice, How to quit smoking

Everyone, depending on their degree of addiction and their reasons for smoking, must find the elements of their method. The advice of your doctor or a tobacco specialist is useful for developing your method (to find a tobacco specialist near you, you can consult the Tobacco Info Service page  Find a tobacco specialist ).

Nevertheless, here are some tips to help you quit smoking.

Gradually reduce the number of cigarettes. To help you carry in your packet the number of cigarettes you have decided to smoke during the day. Try to smoke them only halfway before mashing them.

• Decide on a date to quit smoking. Announce it to those around you and when the day comes, put out your last cigarette.
• Expect to be irritable and nervous for several days because the physical dependence subsides. The psychological dependence will take much longer to disappear, sometimes months or years.
• Confine the cigarette. At home, gradually reduce the number of rooms where you allow yourself to smoke.
• Enlist a non-smoking friend to encourage and support you in your journey. Those who use this method are twice as likely not to start smoking again within a year.
• Put aside the money saved, to give yourself a gift.
• Play sports. The sport will keep tobacco out of your thoughts and reduce the tendency to gain weight that often follows quitting smoking.
• Plan your day in such a way as to avoid the moments when you will be most tempted to “toast one”. If having coffee after a meal is necessarily accompanied by a cigarette, do something else instead, or go drink your coffee in a non-smoking place.
• Keep your fingers busy, especially during the first few days of quitting. Play with pens, anti-stress figurines, etc. But avoid occupying your hands with nibbling! To quit smoking without gaining weight, remember that it's not stopping smoking that makes you gain weight, but the foods you eat more to resist the temptation!
• Chew gum or bite into an apple when you feel puckish. When blood glucose levels drop, some smokers rush to their cigarettes for a fake burst of energy.
• Avoid drinking alcohol. This one is the best way to undermine your willpower.

In addition, do not hesitate to get help from professionals, for example using the free Tobacco info service telephone line (3989; www.tabac-info-service.fr ).

What place for the electronic cigarette?

The electronic cigarette (or e-cigarette) is a device that simulates the act of smoking. It consists of a tank that contains propylene glycol, flavorings, and possibly nicotine, and a heating system.

Smoke consisting of water vapor escapes from the device and gives the impression of smoking.

There is a wide variety of models. Some electronic cigarettes are disposable, others are refillable and more economical.

The toxicity of the electronic cigarette is much less important than that of the cigarette because it does not diffuse carcinogenic substances.

It could therefore constitute an alternative to tobacco beneficial to public health. In its new recommendations, published in January 2014, the High Authority for Health (HAS) does not recommend it “to date ” as a smoking cessation aid, as its benefits and harmlessness have not been fully established. 

Nevertheless, its use in a quit attempt "  should not be discouraged  " in a smoker who wants to quit and who has started vaping.

Other techniques to encourage weaning

Alternative methods exist as hypnosis, acupuncture, mesotherapy, and auriculotherapy. Studies are still insufficient to establish their effectiveness, but these techniques have not shown any major risk.