Difficult Quitting Smoking
รู้เรื่องยากับเภสัชจุฬาฯ : Quitting smoking is easy to say but very difficult to do
Monday 29 May 2023, 6:42 a.m.
World No Tobacco Day is observed on May 31st annually. Despite the global efforts dedicated to this cause for many decades, there are still individuals who continue to smoke, despite being aware that cigarettes are not a miraculous remedy. Smokers understand the hazards posed by cigarette smoke not only to themselves but also to those around them, including secondhand smokers and even thirdhand smokers who experience harm from residual smoke exposure.
It is crucial to persistently advocate for smoking cessation for the benefit of everyone's well-being, both for smokers and those in their vicinity. However, it is important to acknowledge that cigarettes, like many addictive substances, are legally available for sale despite being widely recognized as addictive. While numerous people attempt to quit smoking, only a small fraction achieve long-term success.
Statistics indicate that more than half of those who attempt to quit without assistance eventually relapse. Therefore, if you find yourself in this group, it is essential not to feel defeated or guilty. Nicotine addiction is complex, involving various toxins and highly addictive chemicals that affect the brain, making quitting smoking a formidable challenge once the addiction is established.
For those who aspire to quit successfully, seeking guidance from medical professionals such as doctors or pharmacists is highly recommended. These experts can assess the severity of smoking addiction and provide tailored treatment options. For some individuals, smoking cessation medications such as bupropion, varenicline, nortriptyline, or clonidine may be appropriate. Others may find nicotine gum or patches beneficial.
In Thailand, in addition to the aforementioned medications, herbal remedies like Ya Dok Khao are also utilized to assist in smoking cessation. However, caution should be exercised, as even herbal teas may have side effects such as dry mouth, numbness of the tongue, or decreased appetite. Individuals with a history of heart or kidney disease, as well as pregnant women, should avoid using this particular tea due to potential risks.
For smokers who wish to attempt quitting on their own, several effective techniques can help increase their chances of success:
- Begin by understanding why you want to quit smoking, creating a clear motivation such as improving personal health or the well-being of loved ones. Having a clear goal will provide the strength to persevere and resist the temptation to give up easily.
- Set a specific quit date, ideally associated with an important event or personal milestone that holds significance. Between the decision to quit and the designated day, utilize this time to prepare mentally and emotionally.
- On the quit date, dispose of all cigarettes, ashtrays, and lighters. Declare your intention to quit to those around you, and ensure that any lingering cigarette smells are eliminated to minimize the temptation to relapse.
- Be mindful of and avoid triggers that induce cravings for cigarettes. Develop a plan to manage cravings when they arise, such as distancing oneself from individuals who smoke or politely declining offers to join in. Consider sucking on a small piece of fresh lemon or using sour candy as an alternative if convenient.
- Celebrate milestones of success along the way, rewarding yourself for achievements such as not smoking for a week, indulging in a favorite meal with family, planning a beach trip after three months, or purchasing long-desired gifts.
- In the event of an accidental slip-up or moments of discouragement, it is crucial not to lose hope. Mistakes can occur during the journey to success, and self-forgiveness is essential. Maintain focus on the improvements in health, such as decreased coughing, increased endurance for physical activity, or reduced allergy symptoms, as a reminder of the progress made and the importance of persevering.
Assoc. Prof. Dr. Nattada Areepiam and Asst. Prof. Dr. Bodin Tiwasuwan
Faculty of Pharmacy Chulalongkorn University
เราใช้คุกกี้เพื่อพัฒนาประสบการณ์การใช้งานเว็บไซต์ของคุณให้ดียิ่งขึ้น คุณสามารถจัดการความเป็นส่วนตัวของคุณได้เองโดยคลิกที่ ตั้งค่า
