Cigarette smoking has long been known to be one of the most damaging habits, given its ill effects on the body and the mind. Case in point, a recent BMJ Oncology Journal study found that smoking is one of the primary reasons why cancer cases in those under 50 years old have soared by an alarming 80% in the last 30 decades alone. As a result, healthcare experts are more adamantly championing the cessation of tobacco cigarette smoking.
That said, smoking is an infamously difficult habit to let go of. In fact, the Centers for Disease Control and Prevention (CDC) note that less than one in ten adults successfully quit smoking yearly. Long-term smokers, in particular, tend to struggle with cessation, as their bodies have a bigger dependency on smoking and the chemicals in cigarettes. In order to have an effective quit journey, long-term smokers need to understand better how their smoking affects them and the ways to address them.
Switch to tobacco-free alternatives
For many smokers, a primary deterrent is the withdrawal symptoms that come with letting go of cigarettes. Because these symptoms are a result of the body reacting negatively to being deprived of the cigarette chemicals it’s dependent on, these can manifest worse for long-time smokers. Whereas the average smoker may only experience common symptoms like irritability, long-term smokers may develop migraines, mouth ulcers, and nausea. To prevent these, it’s best to take the quitting process slowly. Switching to tobacco-free cigarette alternatives is a great way to do this, as it helps wean a smoker off the habit without shocking the body.
Having said this, it’s important to choose the right alternatives to suit a long-term smoker’s higher tolerance. One such option is veteran-grade nicotine pouches. As seen in White Fox nicotine pouches, these products are discreet oral products designed especially for those with higher nicotine needs. Unlike most pouches, these can come in strengths as high as 30mg to better satiate cravings. It also comes in flavors like Black Edition, which is meant to mimic the classic tobacco taste. A non-oral option is higher-strength nicotine patches. Brands like Nicoderm CQ transdermal patches come in strengths as high as 21mg and can release a consistent stream of nicotine that long-time smokers may need. As both options are smoke- and tobacco-free, they don’t cause cigarette complications, like gum discoloration, while also keeping cravings and symptoms at bay.
Consider quit-smoking medicines
Of course, in some cases, a long-time smoker will need more “aggressive” interventions. This is usually the case for those who struggle with fully letting go of nicotine. Available only through a doctor’s prescription, these medicines come in many formats but the most popular is via pill form. FDA-approved varenicline is one such example. Available in two strengths, varenicline is meant to be taken over a period of time that a doctor will suggest. The primary way that this medicine works is by directly inhibiting the receptors in the brain that feel “pleasure” when triggered by nicotine. Over time, this medicine helps make the nicotine less enjoyable, by which point cigarettes lose their appeal.
It should be noted that, unlike cigarette replacements, quit-smoking meds like varenicline take time to work. Typically, a smoker will be asked to take the medicine at least eight days prior to their ideal quit date so it has time to build up in their system. On top of this, these medicines can be on the costlier side as they are considered prescription drugs. Some long-term smokers may also find that they need to use the medicines past the standard 12-week cycle to soothe their dependencies. Since this approach is recognized as one of the most effective cessation methods, these considerations are worth it.
Try cognitive behavior therapy
While cigarette smoking definitely has its physical effects that make quitting hard, it also has mental and emotional hooks as well. For many, smoking is a means to relax, to socialize, to get energized, or even just to bide the time. In order to break these associations, smokers can turn to CBT. A form of therapy that aims to get to the root causes of certain behaviors, CBT can help unravel the emotional ties that smokers have with cigarette smoking.
For long-term smokers, this is helpful as they’re likely to have more complicated relationships with cigarettes. Apart from understanding why smokers take to cigarettes, CBT also involves adopting new coping mechanisms. For instance, rather than lighting a cigarette during a stressful moment, a therapist might suggest you turn to box-breathing exercises instead. The good news is that CBT is more accessible today than ever before. As per the APA’s report on smoking, cessation-related therapies can be reached via quitlines, counselors, chat apps, and more.
