How to kick an addiction in 2016
Making 2016 your year on the wagon (Getty Images)
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Sticking to a resolution is never easy, especially if you want to kick an addiction. Our experts offer help.
It's a brand new year tomorrow. Undoubtedly time to look ahead, but also behind, to figure out how 2015 could have been different for you, possibly even better. As invariably happens, such introspection brings with it a string of new year resolutions — most popularly, the quitting of smoking and/or drinking.
But since it's never easy to break any kind of addiction, we get a few experts to help you kick-start those DIY de-addiction programmes.
Smoking
Dr Pankaj Chaturvedi, head and neck surgeon, Tata Memorial Hospital, opines that most alternative therapies — herbal, meditation and yoga amongst them — have failed to help one quit smoking. He explains that statistically, only five per cent of tobacco users are able to quit the habit and that too, after being diagnosed with fatal illnesses.
"Nowadays, nicotine replacement therapy is being advertised as the magic bullet. But the therapy, in the absence of counselling and will power, is zero per cent effective. No study in the world shows that those who buy nicotine patches from over the counter (OTC) are able to quit without any behavioural intervention," says Chaturvedi, who also works with the Drug Control General of India and campaigns against the OTC sale of nicotine patches. "More than 3/4th of the nicotine that is being bought is not for cessation but for continuation of the habit. Today, if a smoker has to be in a meeting where he can't smoke, he will carry a nicotine replacement. That is not the purpose of nicotine replacement and this results in dual exposure to nicotine," he says, adding that one has to wean off the habit naturally through counselling and that nicotine patches should be the last resort.
Tips to quit
Cold turkey
Almost 80-90 per cent of people who quit smoking do it on their own. In the long run, it's the easiest and most effective technique to quit tobacco. Do not carry smokeless tobacco products with you. Quit smoking one day at a time. Do not concern yourself with next year, next month, next week or even tomorrow. Concentrate on not taking tobacco from the time you wake up until you go to sleep. Plan short-term goals and take steps in that direction.
The right attitude
Work on developing the attitude that you are doing yourself a favour by not consuming tobacco. Do not dwell on the idea that you are depriving yourself of something. Be proud that you are tobacco-free and that you have taken the first step towards breaking the cycle.
Avoid situations where you'll have to smoke
Be aware that many routine situations will trigger the urge for a single use of tobacco. These include drinking coffee, alcohol, sitting in a bar, social events with smoker friends, card games and following meals. Try to maintain your normal routine while quitting. If any event seems too tough, leave it and return to it later. Do not feel like you must give up any tobacco-associated activity forever. You will gradually relearn all your activities as an ex-tobacco user and sometimes, carry them out even better. Practise the four Ds approach: Delay the urge, distract yourself, drink water and practise deep breathing. It will help you handle the triggers well.
Re-enforce the need to quit
Make a list of reasons explaining why you want to quit tobacco. Keep this list with you, preferably where you used to carry your tobacco. When you are low on motivation and feel an intense urge to smoke, think of the list and benefits. Drink plenty of fruit juice for the first three days, as it will help flush nicotine out of your system.
Fight the fat
To avoid weight gain, eat vegetables and fruits instead of candies and pastries when you quit tobacco. Celery and carrots can be used safely as shortterm substitutes for cigarettes. If you are concerned about weight gain, do some moderate form of regular exercise. If you have not been exercising regularly, consult your physician for a practical exercise programme which is safe for you. If you encounter a crisis — a flat tire, flood, family illness — while quitting, remember, tobacco is not the solution. Tobacco will just complicate matters while creating a brand new crisis — your relapse.
Avoid a relapse
Consider yourself "tobacco free". One single smoke and you can become hooked again. Don't debate with yourself about how much you want it. Ask yourself how you feel about going back to your old level of consumption. Save the money you usually spend on buying tobacco and buy yourself something you really want after a week or a month. Save for a year and treat yourself to a vacation.
It's a brand new year tomorrow. Undoubtedly time to look ahead, but also behind, to figure out how 2015 could have been different for you, possibly even better. As invariably happens, such introspection brings with it a string of new year resolutions — most popularly, the quitting of smoking and/or drinking.
But since it's never easy to break any kind of addiction, we get a few experts to help you kick-start those DIY de-addiction programmes.
Smoking
Dr Pankaj Chaturvedi, head and neck surgeon, Tata Memorial Hospital, opines that most alternative therapies — herbal, meditation and yoga amongst them — have failed to help one quit smoking. He explains that statistically, only five per cent of tobacco users are able to quit the habit and that too, after being diagnosed with fatal illnesses.
"Nowadays, nicotine replacement therapy is being advertised as the magic bullet. But the therapy, in the absence of counselling and will power, is zero per cent effective. No study in the world shows that those who buy nicotine patches from over the counter (OTC) are able to quit without any behavioural intervention," says Chaturvedi, who also works with the Drug Control General of India and campaigns against the OTC sale of nicotine patches. "More than 3/4th of the nicotine that is being bought is not for cessation but for continuation of the habit. Today, if a smoker has to be in a meeting where he can't smoke, he will carry a nicotine replacement. That is not the purpose of nicotine replacement and this results in dual exposure to nicotine," he says, adding that one has to wean off the habit naturally through counselling and that nicotine patches should be the last resort.
Tips to quit
Cold turkey
Almost 80-90 per cent of people who quit smoking do it on their own. In the long run, it's the easiest and most effective technique to quit tobacco. Do not carry smokeless tobacco products with you. Quit smoking one day at a time. Do not concern yourself with next year, next month, next week or even tomorrow. Concentrate on not taking tobacco from the time you wake up until you go to sleep. Plan short-term goals and take steps in that direction.
The right attitude
Work on developing the attitude that you are doing yourself a favour by not consuming tobacco. Do not dwell on the idea that you are depriving yourself of something. Be proud that you are tobacco-free and that you have taken the first step towards breaking the cycle.
Avoid situations where you'll have to smoke
Be aware that many routine situations will trigger the urge for a single use of tobacco. These include drinking coffee, alcohol, sitting in a bar, social events with smoker friends, card games and following meals. Try to maintain your normal routine while quitting. If any event seems too tough, leave it and return to it later. Do not feel like you must give up any tobacco-associated activity forever. You will gradually relearn all your activities as an ex-tobacco user and sometimes, carry them out even better. Practise the four Ds approach: Delay the urge, distract yourself, drink water and practise deep breathing. It will help you handle the triggers well.
Re-enforce the need to quit
Make a list of reasons explaining why you want to quit tobacco. Keep this list with you, preferably where you used to carry your tobacco. When you are low on motivation and feel an intense urge to smoke, think of the list and benefits. Drink plenty of fruit juice for the first three days, as it will help flush nicotine out of your system.
Fight the fat
To avoid weight gain, eat vegetables and fruits instead of candies and pastries when you quit tobacco. Celery and carrots can be used safely as shortterm substitutes for cigarettes. If you are concerned about weight gain, do some moderate form of regular exercise. If you have not been exercising regularly, consult your physician for a practical exercise programme which is safe for you. If you encounter a crisis — a flat tire, flood, family illness — while quitting, remember, tobacco is not the solution. Tobacco will just complicate matters while creating a brand new crisis — your relapse.
Avoid a relapse
Consider yourself "tobacco free". One single smoke and you can become hooked again. Don't debate with yourself about how much you want it. Ask yourself how you feel about going back to your old level of consumption. Save the money you usually spend on buying tobacco and buy yourself something you really want after a week or a month. Save for a year and treat yourself to a vacation.
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