Cold Turkey Smoking Cessation: Strategies, Resilience Techniques, and Additional Insights
Quitting smoking is a significant step towards improved health and well-being. One approach to quitting is going cold turkey, which involves stopping smoking all at once without using nicotine replacement therapies.
Within 24 hours of quitting, the lungs begin to clear tar and other smoking debris, and carbon monoxide levels in the body drop by 90%. By the 48-hour mark, all traces of nicotine have been expelled from the body. This rapid elimination of nicotine offers a quicker path to reaping the benefits of being nicotine-free, such as improved circulation, reduced coughing and wheezing, and a lower risk of heart attack within a year.
However, quitting cold turkey can be challenging due to withdrawal symptoms such as irritability or aggression, restlessness, and nicotine cravings, which can last more than two weeks. To cope with these symptoms, individuals can create a list of activities to do during cravings, such as chewing on carrots, apples, or hard candy, exercising, or finding a replacement for smoking habits.
It's essential to make a decision to stop and pick a quit day, and to make a list of smoking triggers to avoid for the first few weeks. Social triggers, such as social events or people that are triggering, should be avoided during this critical period. Behavioural support, such as speaking with a healthcare provider for advice and support, joining a quit group, or seeking support from friends and family, can also be beneficial.
In some cases, alternative therapies such as hypnosis, acupuncture, acupressure, laser therapy, and electrostimulation may be effective. Nicotine replacement therapies, such as nicotine gum, lozenges, inhalers, patches, nasal spray, and bupropion, can also help manage withdrawal symptoms and cravings.
It's important to remember that the key to quitting smoking is successful cessation itself, not necessarily the method of quitting. Both cold turkey and gradual nicotine reduction lead to significant long-term health benefits, with reduced risks of fatal diseases and improved overall well-being. Individuals should choose the quitting strategy that best fits their lifestyle and likelihood of sustained abstinence.
Quitting smoking can lead to substantial health improvements, with the risk of death from multiple smoking-related diseases, such as lung cancer, heart attack, emphysema, and stroke, being reduced by as much as 50%. The benefits of quitting smoking are even more pronounced the earlier one quits, with quitting by age 35 almost normalizing the risk of death compared to never smokers.
If quitting cold turkey proves too difficult, it's essential to remember that there are many alternative methods available, and seeking personalized advice from a healthcare professional can help individuals find the best approach for them.
[1] American Cancer Society. (2019). How does smoking affect the body? Retrieved from
Engaging in science-backed health-and-wellness practices, such as quitting smoking, can significantly improve mental health by reducing anxiety and depression associated with nicotine addiction. Seeking professional advice, including nicotine replacement therapies or alternative methods like hypnosis, acupuncture, or behavioral support groups, can help manage withdrawal symptoms and increase the chances of quitting successfully.
