How to Quit Smoking: Effective Tobacco Cessation Methods

Quitting smoking can be one of the most challenging yet rewarding decisions you make for your health. Tobacco use is a leading cause of preventable diseases, including lung cancer, heart disease, and stroke. In November, during the American Cancer Society’s Great American Smokeout, many smokers take the first step toward a smoke-free life. If you’re wondering how to quit smoking, there are a variety of effective methods available to help you on your journey.

The Benefits of Quitting Smoking

The benefits of quitting smoking start almost immediately after your last cigarette. According to the American Cancer Society, just 20 minutes after quitting, your heart rate and blood pressure drop. After 12 hours, carbon monoxide levels in your blood return to normal. Within weeks, your lung function improves, and within a year, your risk of heart disease is half that of a current smoker.

Additionally, quitting smoking reduces your risk of developing serious diseases, such as lung cancer and chronic obstructive pulmonary disease. For women, smoking is linked to increased risks of breast cancer. Stopping tobacco use can be a crucial prevention step for breast cancer. Overall, tobacco cessation improves both your quality of life and lifespan.

The American Cancer Society also highlights that cigarette smoking accounts for more than 480,000 deaths each year in the U.S., but quitting smoking can reverse many of the associated health risks.

Tobacco Cessation Methods

Understanding the tobacco cessation options can help guide you through the various methods available. Tobacco cessation refers to the process of discontinuing the use of tobacco products, and it can involve a variety of treatments tailored to the individual. Here are some of the most effective ways to quit smoking:

1. Nicotine Replacement Therapy

Nicotine Replacement Therapy (NRT) is one of the most commonly used tobacco cessation methods to help manage withdrawal symptoms by delivering a low dose of nicotine without the harmful chemicals found in cigarettes. NRT comes in different forms:

  • Nicotine Patches: These are applied to the skin and deliver nicotine over a 24-hour period.
  • Nicotine Gum: A chewable form of nicotine that helps reduce cravings.
  • Nicotine Lozenges: Small, medicated tablets that dissolve in the mouth to release nicotine.

At MyAlly Health, we offer a wide range of NRT supplies, including patches, gum, and lozenges, at little to no cost to our patients. Insurance covers most of these treatments, and we write off the remainder to ensure cost isn’t a barrier to quitting smoking. Additionally, all of our staff are tobacco treatment specialists.

2. Prescription Medications

For some, prescription medications can significantly increase the chances of tobacco cessation success. Two of the most common medications prescribed for quitting smoking are:

  • Chantix (varenicline): This medication works by reducing both nicotine cravings and the pleasurable effects of smoking. Studies have shown it can nearly double or triple the success rate compared to other methods.
  • Wellbutrin (bupropion): Originally used as an antidepressant, Wellbutrin can also help reduce nicotine cravings and withdrawal symptoms.

These medications are available at MyAlly Health as part of a comprehensive smoking cessation program, and patients often have access to them at no out-of-pocket cost.

3. Behavioral Therapy

Tobacco addiction isn’t just physical — it’s also a psychological habit. Behavioral therapy helps individuals identify triggers, develop coping strategies, and create a plan for long-term success. Our trained tobacco treatment specialists at MyAlly Health are available to provide support and guidance throughout the stages of tobacco cessation, helping patients navigate through cravings and challenges.

Therapists often recommend combining behavioral therapy with NRT or prescription medications for the best outcomes.

4. Cold Turkey

Many smokers attempt to quit “cold turkey” by stopping all tobacco use abruptly without the aid of medication or therapy. While this method works for some, studies suggest that combining it with other treatments significantly improves the chances of success. Without support, only four to seven percent of smokers who go cold turkey remain smoke-free after one year.

The Great American Smokeout

Every November, the Great American Smokeout encourages smokers to make a plan to quit or to start their quitting journey on that day. The event highlights the importance of taking the first step toward quitting smoking and connects individuals with resources such as counseling, NRT, and support groups.

According to the American Cancer Society, smokers who seek help through these resources are more likely to succeed. If you’re planning to participate in the Great American Smokeout, MyAlly Health is ready to help you with your quitting strategy, offering free access to NRT, counseling, and prescription medications.

Tips to Quit Smoking

Here are some tips to quit smoking that can help you stay on track:

  • Set a Quit Date: Choose a specific day to quit, giving you a goal to work toward. Many smokers find that participating in the Great American Smokeout is an ideal time to start.
  • Tell Friends and Family: Let others know about your decision to quit, as this can provide accountability and support.
  • Avoid Triggers: Stay away from situations or environments that make you want to smoke, such as social gatherings where alcohol is involved.
  • Find Distractions: Engage in activities that keep your hands and mind busy, such as exercise or hobbies.
  • Reward Yourself: Celebrate milestones, such as the first day, week, or month smoke-free, with a reward that reinforces your progress.

The Stages of Tobacco Cessation

The stages of tobacco cessation follow a similar path for most individuals. Understanding these stages can help you recognize where you are in the process:

  • Precontemplation: At this stage, you may not yet be considering quitting, but you’re aware of the risks.
  • Contemplation: You’re thinking about how to quit smoking and weighing your options.
  • Preparation: You’ve decided to quit and are gathering resources such as NRT or medication.
  • Action: You’re actively taking steps to stop smoking, such as using NRT or attending therapy.
  • Maintenance: After quitting, this stage focuses on preventing relapse.

Each stage is a critical part of the process, and at MyAlly Health, we support you every step of the way.

Quitting smoking is a challenge, but it’s a decision that can transform your life. Whether you choose to quit cold turkey, use NRT, or seek behavioral therapy, the resources are available to help you succeed. At MyAlly Health, we offer comprehensive support, from NRT to counseling, to ensure you have everything you need to quit. This November, consider making the Great American Smokeout your quit smoking day and take that critical step toward a healthier future.

At MyAlly Health, we understand the importance of your overall health and how using tobacco can negatively affect your well-being, including your sexual health. That’s why we are pleased to announce that we now offer comprehensive tobacco cessation services. This includes free counseling sessions to help you quit smoking, as well as free NRT and free medications. Our goal is to support you every step of the way in your journey toward a tobacco-free life.

We also offer STI testing and treatment and annual examinations, such as physicals, wellness checks, and mental health screenings, to promote your overall health. You can also receive Pap smears to test for cervical cancer and Gardasil vaccinations to protect you from HPV infections.

Additionally, we offer several vaccinations at our clinic, including influenza, hepatitis A and B, meningococcal disease, diphtheria, tetanus, and pertussis. If you’re interested in scheduling an appointment to get vaccinated, reach out to us today!

MyAlly Health provides confidential reproductive health services to women and men in the Grand Forks, North Dakota, area, regardless of income or age. This includes offering preventive care, such as STI testing, breast examinations, and pelvic examinations, and determining the best birth control for you. The clinical services we provide are all performed by nurse practitioners and resident physicians.

In order to empower and engage individuals in their well-being and reproductive health, MyAlly Health offers education, counseling, advocacy, and healthcare services. Find out more about what we do, help make a difference by donating to our cause, or schedule an appointment with us today.