Quitting smoking: A journey that requires determination and proper support

Smoking has long been warned to be the cause of a series of dangerous diseases, including cancer, chronic obstructive pulmonary disease, cardiovascular disease and countless other harmful effects on health. Smoking addiction is not just a habit but a complex addiction, combining psychological, behavioral and physical - pharmacological addiction, causing smokers to fall into a cycle of dependence that lasts for many years. Therefore, quitting smoking is a journey that requires determination and proper support.

A cigarette contains about 10–20 mg of nicotine and more than 2,500 chemicals, and when burned, this number increases to 4,000 different compounds. Among them are many carcinogens such as benzopyrene, vinyl chloride or naphthalene. In particular, nicotine is a highly addictive ingredient, directly affecting the central nervous system, creating a feeling of excitement, alertness and making smokers dependent after only a short period of exposure. There is no “safe threshold” in smoking. Just a few cigarettes a day also increases the risk of disease. In particular, the longer the smoking time, the higher the risk of cancer, which can be 16–32 times higher when smoking for a long time compared to non-smokers.

According to experts, the biggest difficulty lies in the complex mechanism of addiction. Nicotine makes the brain associate it with an “essential” substance, and when lacking, it creates withdrawal syndrome with symptoms: restlessness, irritability, insomnia, cravings, decreased concentration... These symptoms make many people give up despite their best efforts. Besides biological factors, behavioral addictions such as smoking after meals, when drinking coffee or during stress make quitting smoking a real challenge. This is a conditioned reflex formed over a long period of time, requiring strategic change to break.

People who want to quit smoking successfully must overcome a number of barriers, as well as possible mistakes. Many people worry about gaining weight after quitting smoking. In fact, weight gain often comes from cravings due to lack of nicotine, but it can be completely controlled with a reasonable diet and exercise. Gaining 2-3 kg is still much better than the health risks that cigarettes bring. Some people think they only smoke a few cigarettes "for fun" after quitting smoking. However, according to experts' analysis, just one puff can reactivate the entire nicotine receptor system, causing people who have quit to quickly relapse. This is the reason why relapse is so common, with 90% of people who quit smoking for the first time experiencing it. However, relapse is not a failure, but part of the learning process to achieve more sustainable success...

          In addition to avoiding mistakes in the process of quitting smoking, smokers should strengthen their determination to quit by aiming for the benefits of quitting smoking. After only 24 hours of quitting smoking, the body begins to release CO from the blood, and the amount of oxygen is significantly improved. After 1 week, smokers clearly feel easier breathing and better movement. Taste and smell are restored, the spirit is refreshed, and the skin is bright. In the long term, the risk of cardiovascular disease is greatly reduced after only 1 year and can return to the level of a non-smoker after 5 years of quitting smoking.

There is no “magic” method to quit smoking in one day. The foundation of success is the determination of the smoker. However, for heavy smokers, the combination of behavioral and cognitive counseling and smoking cessation support drugs will double the chance of success. Support methods include: Nicotine replacement (chewing gum, patch) helps reduce withdrawal symptoms by providing a stable amount of nicotine, not addictive because it is absorbed more slowly than cigarettes. Bupropion SR or varenicline: regulates neurotransmission, reduces cravings. Psychological and behavioral counseling: helps smokers identify “pitfalls”, overcome habits associated with smoking, and build a new lifestyle.

In addition to the determination of the smoker to quit, family and community should be a solid support for those who are trying to quit smoking. Because in the end, their success will not only benefit them but also contribute to building a healthy, civilized and smoke-free society.

Source: https://soyte.camau.gov.vn/bai-khoa-hoc-chinh-tri-va-xa-hoi/cai-nghien-thuoc-la-hanh-trinh-can-quyet-tam-va-ho-tro-dung-cach-292100