It is not unusual to hear smokers say that certain cigarettes are not ‘useful’, for example those smoked mid-morning or afternoon; or that when many are smoked at the end of the day, cutting out one or two, sometimes a few more, would be easy. With this in mind, if some cigarettes seem less crucial to you, it is fitting that you can begin to reduce your intake with these. You are free to make your own choices. The important thing is that you have immediate initial success so that your confidence grows and you are encouraged to move forward.
Smoking-Stopper® will offer you effective help throughout this process.
Even if the desire to quit smoking is shared by a large group of smokers, many of them dare not take the plunge, or do not succeed.
The relatively widespread idea that it is necessary to quit smoking by going cold turkey prevents good resolutions from being made! For some years, tobacco treatment specialists have developed strategies which enable behaviour to be modified gradually. This requires an understanding of some tobacco addiction mechanisms, notably the ‘auto-titration’ phenomenon (which necessitates smokers to modify their smoking habits in order to obtain the same nicotine concentration); a form of support which sets out clear targets. These are milestones and markers to indicate your progress.
Smoking-Stopper® will play a guiding role by assisting you in setting milestones. This will also involve the support of a therapist and answers to any queries you may have.
For those who require it, the use of an appropriate nicotine replacement product over a sufficient period of time is always used as a first-line treatment in the case of a traditional strategy to help quit smoking. How do you know if a nicotine replacement product is suitable for you? You are the only person who knows this: listen to what your body is telling you! There are three options:
· You are calm, you do not have mood swings, an increased appetite or an uncontrollable urge to smoke! You have been given a sufficient dose of nicotine.
· You have a strong desire to smoke, you feel nervous, irritable, often hungry and need to snack. You have poor concentration and disturbed sleep. Without question, you have been given an insufficient dose of nicotine. Your nicotine substitute must be increased.
· You no longer have a desire to smoke, but you feel nauseous, have a dry mouth and coated tongue, just as you did when you smoked to excess. You may be experiencing palpitations, headaches or feelings of dizziness. For the most part, this is nothing serious; you have been given an excess dose of nicotine. Your nicotine substitute must be decreased so that all these symptoms will be alleviated.
Whatever your nicotine requirements may be, Smoking-Stopper® will be an invaluable companion which complements behavioural strategies to assist you in breaking free from your gestural and emotional addiction to cigarettes, at your own pace. How can your need for a nicotine substitute be assessed? This can be primarily based on the results obtained from the Fagerström Test which identifies and calculates the degree of the smoker’s nicotine dependence.
Your Fagerström test score
Advice from tobacco treatment specialists
Advice from Smoking-Stopper®
Between 0 and 2
Your nicotine dependence is non-existent or negligible. In this case, you can use oral nicotine substitutes (lozenges).
Behavioural tips to control your reflexes will be beneficial! Consider using Smoking-Stopper®.
3 or 4
Use moderately dosed nicotine patches, supplemented with an oral nicotine substitute in the form of lozenges. This will be beneficial in enabling you to reduce your tobacco consumption.
Behavioural ‘tips’ and using Smoking-Stopper® will do the rest, gradually, over time.
5 or 6
A nicotine substitute is vital, mainly in the form of strongly dosed patches, supplemented with an oral replacement product in the form of lozenges or gum.
At this stage, Smoking-Stopper® will help you to break free from other aspects of addiction.
Between 7 and 10
Without question, you smoke for a variety of reasons but primarily, to regularly replenish your nicotine levels. You must use one or several strong, or very strongly dosed nicotine patches and complement them with an oral replacement product (lozenges, gum, inhaler or spray).
Here too, Smoking-Stopper® will be a valuable companion to help you achieve your goals.
It is evident that these guidelines are only suggestions which are not necessarily suited to your specific needs. This is why we recommend, wherever possible, that you seek advice from a tobacco treatment specialist who will be able to assess your addictions more closely and propose a treatment which is most suited to you, via means of supplementary procedures and tests.
At this point, it is important to stress that the use of a nicotine replacement product does not in any way prohibit smoking, as was thought to be the case for many years. In the event of a nicotine overdose you will feel, at worst, a revulsion for cigarettes, just as you did when you smoked to excess; this will only contribute to your desire to quit smoking. In any case, by using a nicotine replacement product suited to your needs, you will quickly lose your desire to smoke.
It is also important to note that all nicotine replacement products must be used continuously for several weeks – even several months – whilst gradually reducing the quantities of nicotine administered. This timescale is necessary for your brain to become desensitised to its nicotine cravings but, above all, for your conditioned reflexes to subside and for you to be able to endure the unavoidable ‘grieving’ for the time when you were a smoker.
Ride the wave rather than sink: take action rather than suffer
You will have already noticed that your desire to smoke comes in successive waves over time. Each urge lasts between 2 to 4 minutes - strengthening, then weakening and fading away. When you first quit smoking, these urges may be frequent and strong. They will decrease in number and intensity and, within a few weeks, they will disappear. So, hang on in there!
What can you do? One option is to remain ‘calm and stoical’, to contemplate this wave and confront it, remembering that it has a beginning, middle and above all, an end; wait for it to ‘pass’. Admittedly, this is not the easiest thing to do! Another option is to take advantage of it by inhaling deeply several times, using abdominal breathing exercises, or by taking an oral nicotine replacement product, biting into an apple, drinking a glass of cold water, organising your paperwork, moving to a different location, brushing your teeth, inhaling the perfume of an essential oil, colouring in a picture in your colouring book, or completing a crossword or a Sudoku puzzle… Take the opportunity to show off your creative side and discover your own tips which will help you to resist the siren’s call.
Finally, the fact that you do not carry cigarettes with you, or that you only have a brand which is different to the one you are accustomed to, can also help you to succeed.
Better still: use Smoking-Stopper® to regulate your consumption!
Do not hesitate to share your tips with other smokers, using the forum that is available with Smoking-Stopper®