Why is it so hard to quit smoking?

If you're trying to persuade a smoker to quit or observing someone else trying, there are typically three possible outcomes. The person might feel quitting is impossible and not even try, convinced they'll fail. Alternatively, they might be genuinely committed and make several attempts, only to relapse. Lastly, they might fully commit, successfully quit, and experience significant health improvements. So, why do these different outcomes occur? Is quitting smoking impossible, or is it like any other habit that can be broken?

Over 1 billion people worldwide smoke, most of whom are aware of the dangers. Smoking is the leading cause of lung cancer and cardiovascular diseases. According to the World Health Organization, no other product kills its users as tobacco does. Cigarette packs are labeled with warnings like "Smoking is harmful to health and causes death." Many smokers have tried to quit but often give up at the first obstacle, indicating that quitting often requires multiple attempts.

One major challenge in quitting is withdrawal. People trying to quit face two types of withdrawal: physical and mental. Physical withdrawal includes discomfort when the body stops receiving nicotine, one of the hardest drugs to overcome. Nicotine provides a temporary sense of comfort, leading smokers to consume more over time. When trying to quit, withdrawal symptoms like irritability, emotional instability, lack of concentration, severe headaches, and fatigue can drive a person to relapse. These symptoms start within hours of the last cigarette, peak in the first few days, and gradually disappear as the body cleanses itself of nicotine.

Mental withdrawal is linked to the daily routines and habits associated with smoking, like having a cigarette with coffee, after meals, or during phone calls. Breaking these habits requires effort, as the person will continually be reminded of smoking during these activities. This can cause emotional turmoil, including boredom, frustration, sadness, and sometimes depression. However, once these hurdles are overcome, the body starts to heal and regain strength.

To understand the benefits of quitting, let’s look at what happens in the body immediately after stopping smoking. Within 20 minutes, blood pressure and heart rate return to normal. After two hours, circulation improves, and blood pressure stabilizes. Within a day, the carbon monoxide level in the blood drops, allowing oxygen levels to increase. After ten days, the risk of heart attack decreases, and senses of taste and smell improve. Within a month, lung function begins to improve, and after nine months, the cilia in the lungs start to function properly, reducing the risk of lung infections. After a year, the risk of coronary artery disease is cut in half, and cancer risk drops significantly.

If you're a smoker thinking about quitting, here are some steps that might help:

1. **Delay and Distract**: When you feel the urge to smoke, delay for 10 minutes and distract yourself with another activity.
2. **Avoid Triggers**: Identify and avoid situations where you usually smoke, such as drinking coffee or talking on the phone.
3. **Chew Something**: Keep healthy snacks like carrots, celery, nuts, or sunflower seeds to chew on when you feel the urge to smoke.
4. **Stay Active**: Exercise can help reduce nicotine cravings and improve your mood.
5. **Relax**: Avoid stress and find relaxation techniques that work for you, as stress often triggers the urge to smoke.
6. **Seek Support**: Let friends and family know you're quitting so they can support you. Consider joining online forums or support groups.
7. **Focus on Benefits**: Remind yourself of the health and financial benefits of quitting. Think about the money you'll save and how much better you'll feel.

Remember, quitting smoking is a process, and it may take several attempts. Every effort you make brings you closer to your goal. Best wishes to all those trying to quit smoking—you can do it!