Need help quit smoking? Find a natural therapist near you that can help with smoking cessation!

Cold Turkey It: Is This the Best Way to Quit Smoking?

Health Tips
Last Updated Nov 12, 2021

Cold Turkey It: Is This the Best Way to Quit Smoking?

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:

Tips for quitting smoking cold turkeySource: 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.

Stop smoking cold turkey

Originally published on May 04, 2016

FAQs About Quitting Smoking Cold Turkey

Is it good to quit nicotine cold turkey?

Cold turkey quitting poses no health risks; if anything, it produces quick results. However, the unpleasant symptoms of nicotine withdrawal can affect your emotional and physical wellbeing for a couple of weeks.

How long does it take to feel better after you quit smoking?

Withdrawal symptoms usually subside completely after two to four weeks, though they may last longer for some people. The key to quitting smoking successfully is determination, motivation and consistency.

What happens after 3 days of not smoking?

During the first three days after quitting smoking, you may experience headaches, nicotine cravings, and irritability as your mind and body adjust to the absence of nicotine. As your lungs begin to perform better, you will notice an improvement in your breathing pattern.

Related Topics

Addictions,  Stress,  Depression,  Anxiety,  Diabetes,  Cancer,  Bronchitis

Related Services

Art Therapy,  Brain Gym,  Breathwork,  Cognitive Behavioural Therapy,  Counselling,  Educational Kinesiology,  EMDR Therapy,  Floatation Therapy,  Gestalt Therapy,  Holistic Counselling,  Hypnobirthing,  Life Coaching,  Light Therapy,  Meditation,  Mindfulness,  Neuro Emotional Technique (NET),  Neuro Linguistic Programming (NLP),  Psych-K,  Psychology,  Psychotherapy,  Rapid Transformational Therapy,  Relationship Counselling,  Root Cause Therapy,  Sandplay Therapy ,  Schema Therapy,  Sound Healing,  Thought Field Therapy,  Time Line Therapy®,  Wellness Coaching

Comments


Our Rating
4.6