There are various ways to stop smoking and you need to find what suits you best. It might be a combination of approaches, like nicotine replacement therapy (NRT) backed up by a stop smoking support group.
Whatever way you choose, research shows that the more support you get, the better your chances of stopping for good.
Medication
There are different medications that can help you stop smoking – these include NRT, bupropion hydrochloride (Zyban) and varenicline (Champix).
NRT is not a magic cure for smoking. But it does
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“Just take all the help you can get, that’s what I’ve done. I went to see the counsellor. I got patches and nasal spray. I went to see the doctor. And I had the support of my family as well.”
- Gregor, Kinross
give you a low dose of a clean form of nicotine and reduces the cravings and withdrawal symptoms. Using NRT gives you time to adjust to a life without smoking.
NRT is suitable for most people, including young people, people with diabetes or heart disease, and women who are pregnant or breastfeeding. It comes in six forms:
- Patch
- Gum
- Nasal spray
- Inhalator
- Tablet
- Lozenge
They're all equally effective in helping you stop smoking and can be combined. For instance, you could get a regular dose from patches but use a nasal spray as a top-up to deal with more intense urges.
It's your choice, unless there are practical reasons why a product wouldn't suit you. You might have sensitive skin that would react to patches, or have dental problems that make it difficult to chew gum. Pregnant women may dislike the taste of tablets, lozenges or gum.
NRT is easy to use, discreet and some types of NRT are available over-the-counter. If you are in any doubt about whether a NRT product is safe for you to use, speak to a healthcare professional like your GP or local pharmacist.
Other medications that work by reducing the cravings and withdrawal symptoms to make stopping smoking easier are Zyban and Champix. Zyban suppresses the part of the brain that gives you a nicotine buzz when you smoke; it doesn't contain nicotine and comes in a tablet you start taking twice daily 2 weeks before you quit. Champix works by stimulating the same brain cell receptors as nicotine, making smoking feel less satisfying; it's also available as a tablet that you start taking 1-2 weeks before you quit.
The risk of a serious reaction to Zyban is rare. Some common side effects are sleeplessness, headaches, dizziness, depression and sweating. The main known side effect with the use of Champix is nausea, although there has not yet been any research carried out to establish the safety in smokers with significant health problems. As with any new medication, the side effects of Champix will be monitored as it becomes more widely available. Both Zyban and Champix are only available on prescription.
Stop Smoking Services
There are services in every NHS Health Board in Scotland with specially trained advisers who will work with you to help you quit. They will not lecture you or preach at you but instead give you practical advice and support.
You may be offered a choice between individual and group sessions. Some people find it helps to talk to other people in the same position. Group members may exchange phone numbers so they can call each other for support if they get the urge to smoke. Not wanting to let your adviser or group down can also be a powerful motivator.
Your adviser will support you as you try to quit smoking by:
- Assessing your dependence and helping you prepare to quit.
- Monitoring the levels of carbon monoxide in your system so you can see the effects of stopping.
- Helping you choose a form of NRT that suits you
- Explaining how to use NRT properly.
- Giving you practical tips on how to beat cravings and avoid temptation.
Sessions start before your quit date, and continue for about four weeks afterwards. Each session lasts about an hour.
It is not always possible to run group sessions in areas where the population is scattered. In rural areas and islands support may be provided on a one-to-one basis or in alternative ways.
You might also find there are services designed for particular groups, like young people, pregnant women and hospital patients. Stop smoking support sessions are held at flexible times and locations so every smoker who wants to stop can get the help they need.
To find out more about the stop smoking support service in your area, try our online search. Alternatively, ring Smokeline free on 0800 84 84 84.
Other professional support
Your own doctor can give you advice on how to stop smoking and prescribe NRT, Zyban or Champix. In some areas, local pharmacists are part of the stop smoking services and can also offer one-to-one support along with NRT.
If you’re pregnant, you should talk to your midwife, doctor or health visitor. They can advise you on which NRT products might suit you best while you’re pregnant or breastfeeding.
Smokeline
Smokeline is the national quitting smoking helpline service for Scotland. You can call Smokeline free on 0800 84 84 84 from noon to midnight, any day of the week. You can talk to trained people who will give you advice, support and information on ways to stop smoking. They can explain what services are available in your area, and keep in touch with you by telephone if you like. You can also email Smokeline with any questions you might have.
The charity QUIT runs freephone smoking helplines for speakers of minority ethnic languages, including Turkish, Kurdish, Bengali, Urdu, Punjabi, Gujarati and Hindi. You can get details from the QUIT website.
“I wouldn’t have done it on my own. The first week I found really, really hard. And I’d tried before. On the second day I thought ‘Och, I’ll just go and buy a packet.’ But I thought ‘I’m not going back to that woman and telling her I can’t do one week. I’ll do one week, I’ll go and see her and then I’ll buy a pack of cigarettes. And that’s what I did. Only I didn’t buy the pack the next week either."
- Emma, Inverness
Other alternatives
Some smokers switch to low-tar cigarettes. However, there's a tendency to compensate for any reduction in nicotine by smoking more cigarettes or inhaling more deeply.
If you cut down rather than stop completely you may get the withdrawal symptoms without the benefits - and you'll spend a lot of time thinking about your next cigarette.
Alternative treatments like laser therapy, hypnotherapy, acupuncture or aversion techniques like 'rapid smoking' are available. At the moment, however, there is no scientific evidence to say whether these work any better than willpower and they are not as effective as proven methods like the stop smoking services and medications.
Whatever method you choose, making proper preparations to stop will improve your chances of success.
- Read Top Tips for practical advice on quitting.