This article is part of a series in which an experienced Stop Smoking Specialist reviews some of the most popular methods for quitting cigarettes.
There are quite a few approaches to stopping smoking. There is also a seemingly unending supply of advice on quitting cigarettes, much of it conflicting. Amongst the most popular approaches are Cold Turkey, various types of Medication, Counselling and Addiction Therapy, Web and Mobile App Programs, Acupuncture and Hypnosis to name just a few.
Having worked for many years as a full-time Stop Smoking Therapist, I have a lot of experience of working with people want to stop smoking. Through my dealings with them I have gained much knowledge of the different approaches they used in their efforts to quit cigarettes before they sought my help. Beyond the knowledge gained from talking with my clients I also have a reasonable knowledge of the reported effectiveness of the various approaches.
In this article, Part 1 of the series, I look at an approach which practically everyone quitting cigarettes tries at least once and which can work perfectly well, particularly if the person is willing to consistently deploy common sense and willpower. That approach is known as simply stopping, basically unaided, and better known as Cold Turkey.
Cold Turkey
Cold Turkey is a popular term that basically means withdrawing completely from a substance, in this case tobacco, without external help. Cold turkey can also include incremental acclimatization through a reduction in smoking quantity and frequency, followed by complete cessation.
There is significant evidence to suggest that cold turkey is the most effective way to stop smoking. In a report in Science Daily in February 2010 it is stated that a review by Chapman and McKenzie of over 500 studies indicates that two-thirds to three-quarters of ex-smokers stop smoking unaided.
While I rarely am required to work with people who have stopped smoking Cold Turkey, personal anecdotal evidence, based on my observations of people in my community suggests that the results of the above study are accurate. Also as an ex-smoker myself, before quitting permanently using Hypnosis more than twenty years ago, I stopped once for a period of one year and once for a period of two years by simply using my own willpower.
Some of the downsides of Cold Turkey include the need to deploy significant amounts of willpower over an extended period, which can be draining. Cold Turkey can also result in emotional and even mental turbulence including crankiness, weepiness, unpredictability, concentration problems and even relationship problems. Many people quitting Cold Turkey report a sense of grief, as if a great friend has been lost. Some people who suffer from anxiety can use cigarettes as a medicine, and removing this "medicine" can sometimes result in increased anxiety, for a period at least.
However, when done successfully, quitting "under your own steam" can be very life affirming, uplifting and give you a great sense of personal achievement. All of that is in addition to the obvious health benefits.
So if you want to stop smoking your first port of call should be to do it yourself unaided. Evidence suggests it works for many.
Of course, for those for whom Cold Turkey is not working, there are other alternatives, In my next article I will deal with some of the other options available to those who want to Stop Smoking.
James Jameson is a highly qualified experienced successful Stop Smoking Specialist who powerfully helps clients quit cigarettes in a single one hour session.
James would love to work with you either in person or via Skype.
For more information please visit James' website http://stopsmokingirl.com
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