Ways to Stop Smoking

Nicotine Replacement Therapy (NRT)

What:  A drug – Nicotine. Lots of major brand names, such as Nicorette and Nicabate produced by drug companies such as GlaxoSmithKline, Pfizer, Pharmacia AB, and many smaller brands such as Nicotrol, QuitX, etc.
Offers a long weaning-off process over many months in the hope of slowly reducing physical dependence on nicotine.
Some offer a helpline to call, website to visit and/or have a small advice booklet.

Time:  20 - 24 weeks.

Availability:  Usually sold from pharmacies or doctors prescription. Many generic forms now sold online.

Cost (approx):

Patches:	AUD$450    :	US$220   :	UKŁ175
Gum:	AUD$420    :	US$195   :	UKŁ140
Inhaler:	AUD$1200  :	US$510   :	UKŁ470
Nasal spray:	AUD$1200  :	US$510   :	UKŁ470
Lozenges:	AUD$385    :	US$265   :	UKŁ150
Tablets:	AUD$1025  :	US$455   :	UKŁ400

Guarantee:  No

Side effects:  Common, but tolerable in most people, and bad enough to serious in some to make them discontinue further.
Mostly jitters, irritability, nervousness, insomnia and panic attacks.
Skin rashes and welts with patches.
Can be dangerous if patients have heart, blood pressure or liver problems.
Habit forming with the gum, sometimes for years (supposedly tastes like battery acid!). This long term use also increases the risk of carcinogenic nicotine-derived nitrosamines to be formed in the body.
Possible overdosing of nicotine, (a toxic poison) by doubling up with smoking at the same time.
Can be a danger if found by children.
Gum, lozenges and tablets contain artificial sweeteners such as aspartame or saccharin, known to cause neurological and other health problems.

Comments:  Marketed to the public over 20 years ago as a new way to quit smoking. Massive advertising and a foothold into doctors' rooms and pharmacists, meant that it soon became well known, with various new user options added.
Originally little reliable independent data or studies available, but now starting to emerge. Makers claim that a smoker has twice as much chance at quitting, as compared to cold turkey.
(Cold turkey figures show approximately 2-8% success rate.)
There are a few new controlled medical studies recently that show nicotine replacement combined with therapy followed up for a year or more, should give slightly better results.
See Science Direct report on a study of weight concerned women, using two types of gum – nicotine and PPA and behavioral therapy over 13 weeks with 6 and 12 month follow-ups.
Results show both gums had no effect on cessation rates and weight change, but the behavioral component of the intervention was effective in increasing the odds of quitting smoking.

So for the smokers who try these highly overpriced drugs as a way to quit smoking, between 84%–100% of them will get zero results and a disappointing waste of time, energy and $$$.

Zyban

Chemical name is Bupropion hydrochloride, and marketed as Wellbutrin for depression, and Zyban for stop smoking.
Discovered by chance when some depressed patients were prescribed it then subsequently lost their desire to smoke.

What:  Anti-depressant drug, manufactured by drug giant, GlaxoSmithKline. It is designed to act on the brain's neuro pathways triggering a supply of 'mood changing' chemicals... similar to smoking in some people.
For a more detailed explanation, read our Nicotine Withdrawal article.

Time: Minimum 7 - 12 weeks, longer with some patients.

Availability: In most countries it is only available by doctor's prescription. Can now buy generic supply online.

Cost: Doctor's visit plus 7 wks supply, (Heavily subsidized by taxpayers in some countries): AUD$50-$250 : US$180+ : UKŁ85+

Guarantee: No

Side effects: Many troubling side effects, with the major one being the tendency for seizures. (Approx 1 out of every 1,000 people have a seizure, which may involve convulsions and loss of consciousness.)
As many as 3 in 1,000 people have an allergic reaction - severe enough to require medical attention.
Symptoms include mild to severe foggy thinking, headaches, nausea, insomnia (often serious), shakes, uncomfortable dry mouth, weight gain, sugar and carb cravings, rashes, sweating, constipation, personality disorders, suicidal tendencies (many 1000s formally reported) and some deaths (hard to get worldwide reliable reported figures, but UK alone showed 18 back in 1992).
People report an inability to cope with a normal work day, and anything requiring study or taking exams is totally out of the question.
Many contraindications including alcohol, heart medications, caffeine, most other drugs and medicines, and pregnancy. Also any history of mental disorders, eating disorders, diabetes, allergies, or previous head and organ injury or disease.
Overdosing possible and dangerous if found by children.

Comments: In clinical trials, the success rate is listed as approximately 36% on the highest dose of 300mg per day, and 19% after 26 weeks.
Unfortunately many smokers relapse, because their psychological desires, social pressures, stress, and beliefs have not been dealt with.
And for those smokers who got a free subsidised handout, it is human nature not to place value on this, and easier to accept a smoke when offered one, rather than make any effort themselves to quit.
See Family Practice report An eye-opening report of this drug (Bupropion), shows how in a double blind placebo controlled study, after 2 years both groups - one on the drug and one not, came out the same at 40% success.
Because both groups received counseling throughout, it was proved this attention and follow-up helped them, rather than the drug.

Group Courses

What: Public attended courses or in-house company courses, often run by qualified instructors or former smokers, eg: SmokeEnders. Allen Carr's Clinic.
Can encompass various techniques, meditation, stress management and nicotine help.

Time: Depending on the course, they can range from consecutive days over a week or so, or can be one day a week up to 8 weeks, with sometimes follow-ups after 3 months.

Availability: Most big cities have courses available.

Cost: AUD$390-$620 : US$165-$285 : UKŁ150–Ł245

Guarantee:  No, but some offer a repeat free or for a small fee within a certain time frame if not successful first time, such as SmokeEnders - $90 within 6 months.

Side effects: None. Certainly no chemical dangers. Occasionally boredom and stress if not managed carefully.

Comments: Difficult to get un-biased, independent results, and there's a big variation, but out of all the ways to stop smoking, there is a generally proven much higher success rate with stop smoking courses.
Some smokers like to be told what to do, the date they will stop, and they enjoy the course instructor's and group's support.
But others dislike the discipline, or scare tactics of death and disease, or the lectures of how to run their life, particularly if it is organized by a hospital or religious group.
Many claims are made of success rates, but a 90% success rate for example means nothing, if only a few finish the course and 90% of those stop smoking.
Dropout rates are high if the course goes on too long, or some people find it difficult to fit in with the session times, or don't make the effort to turn up, say on a cold night.

Hospital Clinics

What: Many hospitals, in most cities of the world, have a stop smoking and drug clinic.
Can be group sessions or one-on-one. The usual method is combined nicotine replacement with additional help. Blood levels of nicotine are taken before and during treatment.

Time: Similar to group course above, but often going on for many months, and even yearly follow-ups.

Availability: Similar to group course above.

Cost: Usually taxpayer subsidized or private medical owner/religious order: AUD$100+ per person : US$45+ : UKŁ40+

Guarantee: Follow-ups or repeat sessions are offered.

Side effects: As with group courses above, and for nicotine replacement.

Comments: In a medical establishment, they tend towards trying a more passive way to quit smoking, in fact to deal with all drug problems. No reliable data on results available.
There can be a higher relapse rate, due to the fact that rather than coming from themselves, smokers are being told what to do, are medically monitored, and are using more of the drug.
Some directors who run these clinics can be well-meaning and caring, but some are over zealous with an anti-smoking attitude and/or lifestyle change attitude.

Hypnotherapy

What: Patients are put into a relaxed state - hypnotized, then suggestions are put to them to change their beliefs.

Time: Usually a minimum of 2 sessions at least.

Availability: For personal visits, if your town has more than a dozen buildings, you are sure to find a hypnotherapist practicing there. (For cd's etc read on)

Cost: AUD$350+ : US$200+ : UKŁ135+

Guarantee: No, but follow-ups or repeat sessions are offered.

Side effects: None

Comments: An ancient remedy offered for many addictions, emotional and mental problems.
Hypnotherapy's outcome depends a lot on the hypnotherapist and whether the patient is receptive. Often results wear off over time and need 'topping up.'
Independent clinical tests are divided in the effectiveness of hypnotherapy, but anecdotal evidence certainly suggests that it can be very helpful.

Acupuncture and Acupressure

What: Accupuncture involves fine needles inserted into selected energy points in the body. With Accupressure the hands are used to give pressure. These techniques are based on the belief that the flow of the body's energy or qi, is not in balance, and the pathways need strengthening or blockages removed.

Time: Approximately 6 sessions.

Availability: Most towns and cities have clinics.

Cost: AUD$295+ : US$125+ : UKŁ115+

Guarantee: No, but follow-ups or repeat sessions are offered.

Side effects: None, except remote possibility of contamination or skin irritation. Usually tingly feelings, but occasional very slight pain.

Comments: No reliable data available. Some quitters swear by it, but independent tests have not shown any additional benefit. As with hypnotherapy this is an ancient method offered for helping various ailments.

Books

What: Most books are written by ex-smokers describing how they quit. Many books are heavily marketed, with worldwide franchise or affiliate systems.

Time: Whatever time it takes to read and put into practice.

Availability: Bookshops and online.

Cost: AUD$20+ : US$14+ : UKŁ8+

Guarantee: No from bookshops, but online sometimes, however this is rarely taken up as most people think they will get around to reading it again.

Side effects: None

Comments: Many millions of books have been sold and millions of people have quit and many more have ended up disappointed.
Reading a book should be one of the best ways to stop smoking, but the plain facts are that it's hard to motivate oneself to follow a book and it's all too easy to lose the impetus and maintain that initial first enthusiasm. Most people report getting bored reading, and feel unsupported.
No matter how good the material in a book is, and there are some excellent ones, it is difficult to get the impact desired – most smokers need more than a book.

Herbal, Homeopathic, and Supplement Preparations

What: Either used as drops, pills, sprays, teas, patches or herbal cigarettes.

Time: Depends on regime, but usually 4 week to 3 months or more.

Availability: Mostly online, sometimes health shops or pharmacies.

Cost: Original brand names sell for a lot. Pirates now offer 75% less in some cases. There's a battle out there with warnings on websites etc. Basically anybody can make up preparations. These can't be patented as the ingredients are freely available, so there's lots of poaching and copying!
AUD$50-$200 : US$160+ : UKŁ85+

Guarantee: Mostly, but nearly always stipulate a postage and packing charged if returned. Some even charge a handling return fee.

Side effects: The natural herbs and supplements are ok, and are not strong enough to cause too much trouble in the short term should someone be averse to them.
Unfortunately it's the added chemicals you should avoid.
Most commercial quit smoking herbal preparations include vitamin and mineral supplements, with the idea to help a smoker's immune system get healthy again, but unfortunately these are artificial chemical supplements, and in particular they have added artificial sweetening substitutes such as the dangerous aspartame and saccharine.
Then there are the preservatives, flavorings, anti-freeze chemicals etc. Here's some from a stop smoking herbal preparation label, that you wouldn't want to give to your cat ... sodium lauryl sulfate, colloidal silicon dioxide, pharmaceutical glaze.
Of course if you smoke herbal cigarettes, although there's no tobacco poisons, there's smoke - and smoke is smoke – it's always carcinogenic.

Comments: Most herbs have an effect, albeit mild, either relieving symptoms or helping with stress.
In some cases, herbs, for example in the patches, are meant to act as natural substitutes for nicotine and therefore satisfy the body's craving for this substance.
In this stunning resource Never Think About Smoking Again there are far cheaper, simpler, and more effective instructions for do-it-yourself herbal help, aromatherapy and essential oils, plus the recommended uses and sources for natural vitamin and mineral supplements.

Others

Some are helpful... such as beautiful sound therapy systems, emotional and stress busters, nifty little reminder cards – you name it, there are many meaningful ideas, and dozens of quirky ways that can cheer you on your way in your search for the best way to quit smoking.

Or the disappointments! Some of the collection researched here includes: inaudible CDs or files; grainy videos; strange gimmicks and contraptions, tediously boring classes, books or material (sometimes badly photocopied sheets) telling you why you should quit smoking but not how; downloadable methods of badly compiled plagiarized material; questionable concoctions, and so on.

Here are some of the best and some of the doubtful ways to quit smoking – in no particular order)

• Artificial cigarettes. Used to give hand to mouth satisfaction.

• Internet courses. To follow with interactive games, affirmations and instructions.

• Self-hypnosis and meditation. Audio files, tapes, cds and MP3s.

• Nicotine blockers. Drops put onto the filter end of cigarettes, medicines or lozenges.

• Clay baths. Natural clay, has been used in medicine since the Middle Ages. Used as mud baths, mud wraps and other internal and external ways, it eases pains, stimulates circulation, absorbs toxins and cleanses the skin.

• Chat rooms, blogs, readers' forums. These are most often found on sites belonging to government organizations, cancer or lung councils, anti-tobacco sites, or just general health sites or people wanting to make available a site for support and advice to others wishing to quit.

• Advice from ex-smokers. Many sites outlining what helped them, eg:
- Instructions on how to cut down by one cigarette per day, or
- An outline of positive saying to repeat, or
- Various things to do to your cigarettes etc.

• Scheduled Reduction systems. These are mostly electronic beeping devices. They track and record a person's smoking pattern, then show a personally tailored computerised plan for smoking - reducing slowly and lengthening the delay for each smoke over approximately 2 months. A smoker is meant to only smoke when the device beeps, with the idea being to break the normal automatic lighting up of a cigarette.
The latest on the market is called "Smoke Signals. Full version costs US$149 and also includes email help.

• Individual professional counselors.

• Laser therapy. Similar to acupuncture, a combination of a low level helium neon laser and electrobiostimulation which is intended to balance the body's energy flows between meridians.
Working on the hands, face and ears, the idea is to help promote the release of endorphins, the natural chemicals in the body that decrease stress and increase energy, for help with nicotine withdrawals.

• Bioresonance. Originally from Europe, this therapy, despite recent press releases, is not new as it was touted as a cure for cancer over 25 years ago. It is described as electronically patterning the body's energy frequencies and changing them to new patterns.
Not cheap at approx: AUD$350, US$255, UKŁ150.
Considered a way-out new age treatment, so no independent testing done and no proven results published. See Quack watch

• Quit smoking help lines. Usually government run.

• Nicotine Testing. NicAlert(TM) from Nymox, uses testing strips to measure the level of Cotinine, which is a metabolite of nicotine in urine. Cotinine is commonly used in medical research, smoking cessation programs, quit-smoking contests and cancer clinics, to determine the extent of tobacco product use or exposure. Has been shown to be useful when used in conjunction with other methods.

• Smoke Testing. TobacAlert(TM), also from Nymox is for non-medical uses and can detect second-hand smoke exposure.

• Follow-up resources. For the proven classics plus lots of other original handy hints, this resource is a MUST Never Think About Smoking Again


Most of these resources are excellent, and some you wouldn't give the time of day to. Mostly available online; sometimes by direct mail or sold at markets. Harmless side effects in most cases.

There's a big range of prices, some of them free, but generally priced cheaply between: AUD$20-$100 : US$10-$65 : UKŁ8–Ł40

Guarantees often offered, but because of low prices or difficult contact, people tend to not be bothered requesting their money back.

To quote Confucius, "Deep doubts, deep wisdom;
small doubts, little wisdom."

But have a think on this; compared to the expense of cigarettes and treatment of associated illnesses, chosen wisely, the actual cost of buying a product or service as a way to quit, is MINIMAL.

It is a fact that many smokers can't or won't pay too much up front. They don't have that spare money, but they have enough for their few packets of cigarettes or baccy... so US$25 or $60 a week for say, patches or inhalers, is feasible and doesn't seem so bad at the time.

But if smokers in their search for the best way to quit usually go through 5-7 unsuccessful attempts with many of these methods, including cold turkey (Centers for Disease Control figures), then there's a whole lotta money causing a whole lotta disappointments.

If you are looking for the best way to quit smoking, do yourself a favor, look at the long term insurance, and guarantee your future health and wealth by checking this list, adding up the figures and choosing the best option to quit smoking that's right for you now, and the rest of your life.

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