Quitting cigarettes or other forms of tobacco — a potential source of severe complications like lung cancer, heart disorders and respiratory problems — is a pivotal step towards improving one’s overall health and well-being. While some just decide to quit and follow through, others can’t stop chewing tobacco or lighting one cigarette after the other despite being aware of its health hazards. However, if the loved ones of those addicted are trying to make them quit, getting angry or losing hope is not the way, say experts. Instead, understanding their dependence and being empathetic can go a long way towards helping them get rid of the addiction.
How tobacco affects health
All forms of tobacco contain nicotine, which is more addictive than heroin and cocaine, says Dr M Deepa Selvi, senior consultant pulmonologist, Prashanth Super Speciality Hospital, Chennai. “When a person smokes tobacco, the nicotine reaches the brain within seconds, affecting its sensory receptors. The person may feel energised after smoking or chewing tobacco, as doing so stimulates the adrenal glands. However, the effect won’t last long, and they will feel tired and crave another,” she explains.
She further adds, “Consuming tobacco, either by smoking or chewing, affects almost all parts of the body. The complications can range from oral and dental issues to conditions like COPD and heart disorders and even cancers such as lung cancer, oral cancer and kidney cancer.”
Commit to quit tobacco
It is important to understand whether an individual has decided to quit tobacco or is still contemplating it, says Dr Johnson Pradeep, head of the psychiatry department, St John’s Hospital, Bengaluru. “People who are in the ‘pre-contemplation stage’ [not willing to change] require more attention and intervention, whereas those in the ‘contemplation stage’ can be convinced to quit tobacco as they are at least considering the idea,” he explains.
Being aware of the harmful effects of tobacco and its impact on one’s health can help make up their mind to quit, says Dr Selvi.
STAR: A simple method to quit tobacco
“We follow a gradual tapering method to assist someone who is willing to quit smoking. They can start by reducing one cigarette per day. In addition, we suggest they smoke half a cigarette rather than an entire one,” says Dr Pradeep.
He suggests following the STAR method, which can help those who are willing to quit smoking:
- Set a quit date: Choosing a specific date to quit, ideally within two weeks of a meaningful event in your life, holds significant importance.
- Tell your friends and family: Making friends and family aware of your decision will help you stay focused on the goal. After announcing to quit, you’re less likely to smoke again, as you would want to stand by your words.
- Anticipate challenges: Avoid hanging out with people who might ask you to smoke or chew tobacco. In addition, avoid going to parties or places where you might come under peer pressure to smoke.
- Remove tobacco products: Get rid of all the tobacco products from your home, office, vehicles or any other place where you tend to hide them.
How to manage cravings?
Implement the ‘seven Ds’ whenever you’re craving a cigarette or other forms of tobacco, says Dr Pradeep. These refer to:
- Distract: Find something that can keep you engaged. Whenever you want to smoke or chew tobacco, start doing an activity that will distract you.
- Delay: Whenever you have an urge, don’t pick up the tobacco immediately and try to delay. This can make the urge go away.
- Drink Water: Drinking water can help reduce cravings. In addition, it can also ease some negative effects of nicotine withdrawal like hunger, headaches and sweating.
- Deep breathing: Taking deep breaths can help you relax and focus on letting go of the urge.
- Discuss: Discussing your urge with family and friends can help you overcome it.
- Diet: Eat foods rich in antioxidants and natural immune boosters.
- Drugs: Nicotine gums, sprays and tablets can help ease withdrawal symptoms.
Modern forms of tobacco are harmful too
Many think switching from cigarettes to newer tobacco products is less harmful. However, experts deny the notion, cautioning that such products are equally injurious.
The newer advertising and marketing strategies for tobacco have influenced a large group of people, especially teenagers, says Dr Selvi. “Using modern versions of tobacco, such as heated tobacco products, e-cigarettes and hookah, is equally harmful,” warns Dr Selvi.
She notes that although these products are banned in India, many have managed to get their hands on them. “While many think that this helps reduce their dependency, such products also contain nicotine and are equally addictive,” she says.
Tackling withdrawal symptoms
People who smoke less than 10 cigarettes per day are said to be less dependent compared to those who smoke more than 10. They have a high degree of dependency which requires clinical intervention, says Dr Pradeep. “People who are not dependent can quit tobacco altogether; however, it’s not the same for those who are dependent. They cannot quit all at once and usually end up relapsing,” he adds.
He further explains that besides medication like nicotine replacements and antidepressants (which are not prescribed for people with certain medical conditions), people who are addicted also require proper guidance and counselling. “Family support also plays a crucial role. They must not get angry or lose hope and understand that this is a disorder which takes time to recover from,” he says.
Takeaways
- All forms of tobacco contain nicotine, which is more addictive than heroin and cocaine, say experts. It affects almost all parts of the body and leads to complications like oral issues, heart disorders and several forms of cancer.
- Those addicted should cut down on tobacco in a gradual manner. The STAR method can help those who want to quit smoking.
- If one is craving a cigarette (or other forms of tobacco), implementing the ‘seven Ds’ can help drive the urge away.
- Besides medication, people who are addicted also require proper guidance and counselling. In addition, family support is vital. Understanding their dependence and being empathetic can go a long way towards helping them get rid of the addiction.
