Quitting anything – smoking, gambling, Game of Thrones – isn't easy. It requires a lot of focus, planning, and behaviour and mindset changes.
But a new study by the University of Oxford has suggested that going 'cold turkey' (abrupt smoking cessation) could be the key to successfully stopping smoking.
Published in Annals of Internal Medicine, the study discovered that the success rate of people who suddenly stopped smoking was higher, with 25 percent more likely to stay off cigarettes 6 months after their quit date, compared to those who tried to gradually kick the habit.
But is that really the best way to give up the habit?
Let's look at the study in more detail. It took 700 long-term smokers who were keen to quit. Half of them chose a quit date and stopped smoking as planned. The rest took a more meandering path to cigarette cessation, by gradually decreasing their intake in the two weeks leading up to their nominated date.
All participants used nicotine replacement therapies and had counselling during and after the study. Using a nicotine patch or nicotine gum does not release your body from nicotine addiction, but they help to relieve symptoms of nicotine withdrawal, including intense cravings for cigarettes.
Incredibly, just one month after quitting, nearly half of the cold turkey group were still off cigarettes. At the same time, just 39 percent of the slow-quit group weren't smoking.
At the six-month mark, 22 percent of the abrupt-cessation group weren't smoking, compared to just 15 percent of the gradual-cessation group.
So the question is – should you go cold turkey or take a more gradual approach?
Benefits of the Cold Turkey Method
In terms of health benefits, abrupt quitting allows you to begin seeing results immediately on your quit day. With cold turkey, your body can recover immediately from the negative effects of nicotine, which is the active ingredient in tobacco. Besides dry mouth and bad breath, life-threatening conditions like cardiovascular disease, stroke and lung cancer have a direct association with smoking and nicotine addiction.
As demonstrated by the study above, people who opted for the abrupt cessation of smoking were able to stay away from tobacco products longer, if not for good, than those who applied gradual methods. Researchers found that participants who were assigned to the gradual-quit group eventually lost motivation to quit as they relied on less harmful nicotine products, such as nicotine lozenges or nasal sprays, to assist them in their gradual cessation of smoking.
Those in the abrupt-cessation group experienced withdrawal symptoms immediately, so they tend to want to get it over with as soon as possible. Their desire and determination to overcome the side effects of nicotine withdrawal had led them to victory in the end. Common symptoms of withdrawal include:
- Nicotine cravings
- Nausea
- Irritability
- Depressive symptoms
- Flu-like symptoms
- Difficulty concentrating
- Sleep problems
- Increased appetite
The impact of these withdrawal symptoms lasts only a few days to a couple of weeks for people who quit cold turkey. Once their brain chemistry has been adjusted, they will no longer be dependent on nicotine. When combined with other smoking cessation services like counselling and behavioural therapy, cold turkey can be an effective method to help a heavy smoker quit compared to unassisted quitting.
Tips for Quitting Cold Turkey
When you're ready to quit cold turkey, follow these steps to help strengthen your willpower and ward off any temptation to light up a cigarette:
Source: Melbourne Hypnotherapy Clinic
- Set a quit day and stick to it
- Get rid of your cigarettes, including e-cigarettes, and smoking paraphernalia such as lighters, ashtrays, matches, etc.
- Discuss your goal to quit for good with family members and friends
- Hang out with non-smokers as much as possible
- Stress is linked to smoking, so avoid high stress levels
- Consult a natural therapist to help you address the underlying cause of your current smoking habits
So, should you opt for cold turkey rather than that piece of gum? It all depends on you, your smoking habits, and your healthcare provider's advice. They might suggest going cold turkey to see how it goes, along with counselling, hypnotherapy, acupuncture and other support services. Quitline also offers phone support should you need it.
