Dear Patti,

My wife just found out she’s pregnant with our first child, and I’ve always said I’d quit smoking when we started having children. My mother always reminds me of the terrible health risks (more than 400,000 Americans die annually from smoking-related diseases, and one in five of all deaths are smoking-related). My dad has drawn charts showing that — at two packs a day — I’m spending more than $2,500 a year on cigarettes. My wife says a 40-year-old smoker is likely to have as many facial wrinkles as a 60-year-old non-smoker. So, I don’t need any more information about how bad smoking is. I’ve already decided to quit, but I want to know what really works.
— Christopher

Dear Christopher,

Unfortunately, there’s no “best” way to quit smoking. It’s important to devise an individualized plan, often combining various strategies, that works best for you.
Here are some popular methods:

Hypnotherapy
In a deeply relaxed state where your conscious mind is no longer in charge, the therapist will speak to the unconscious mind and suggest images, ideas and attitudes that support your determination and willpower and break down positive associations with smoking. Perhaps a replacement for smoking will be suggested, such as taking a deep breath when craving a cigarette. Some hypnotherapists use aversion therapy (e.g., suggesting smoking is “foul tasting” or smells disgusting).

Hypnosis is a good match when someone (1) smokes to cope with stress and (2) is strongly committed to quitting. Unfortunately, there’s no hypnotic trance as powerful as addiction. For hypnosis to work, it needs to be viewed not as a passive exercise but as something actively reinforced through positive visualizations, relaxation exercises and meditation. The longer a person has smoked, the more important it is to pair hypnosis with non-smoking aids, such as nicotine-replacement therapy or acupuncture.

Nicotine-replacement therapies
These come in various forms (i.e. patches, gum, inhalers, nasal sprays, lozenges) and provide a dose of nicotine so you can break your smoking habit first and cope with the chemical withdrawal symptoms later. I strongly recommend seeing your physician before using nicotine replacements; if used incorrectly, they can have life-threatening side effects.

Willpower
Nicotine withdrawal symptoms tend to weaken self-discipline. Behavior modification — using positive reinforcement — is crucial to staying on track and protecting your self-esteem. Going “cold turkey” involves picking a date, throwing out your cigarettes and making a clean, fast break. Tapering off involves a target date, too, but with a schedule of gradually weaning off cigarettes. In general, quitting abruptly has better results.

Psychotherapy
Cognitive therapy and neuro-linguistic programming are also good therapies for quitting. If severe mood swings, depression or anxiety occur, see a psychotherapist trained in these areas.

Quit-smoking programs
Easy Way, Full Stop and Nicotine Anonymous are popular courses. Support groups, quit-lines and quit-buddies are available throughout the country. The American Cancer Society has a list of regional chapters.

Zyban
This antidepressant, also known as Wellbutrin, lessens cravings and withdrawal symptoms.

Healthy living
Good nutrition with an alkaline balance, exercise and antioxidant vitamin supplements all help your body repair smoking’s damaging effects.

Though harm from smoking — such as especially cancer and emphysema — can be irreparable, most health risks diminish quickly. After just one smoke-free day, white blood cells attack the tar-covered cells in your lungs, mucus is loosened and released as you cough. Your lungs will start to be cleaner and your red blood cells will transport more oxygen from your lungs, increasing your energy. When new cells replace damaged, abnormal ones, your cancer risk substantially decreases.

Remember your reasons for quitting. Feel alive, not deprived, and enjoy being a nonsmoker!