Smoking is a serious public health issue that causes approximately 7 million people worldwide to lose their lives every year through active or passive smoking. In Turkey, it is known that the number of smokers is approaching 20 million. Although its harms are widely known, tobacco dependence is considered a condition that is difficult to quit but manageable with proper support.
Every year, February 9 is commemorated as World No Smoking Day to draw attention to the reduction of cigarette consumption. This special day provides an important opportunity to raise awareness about nicotine addiction and support the motivation to quit.
Smoking Addiction Is Not a Habit, It Is an Addiction
Smoking is treated as a brain-based addiction, much like alcohol, substance use, or behavioral addictions. Nicotine affects reward mechanisms in the brain, increasing the release of dopamine associated with feelings of pleasure. This causes smoking to create not merely a habit, but a recurrent, chronic addiction process.
Therefore, the most important element in the smoking cessation process is the individual's desire and motivation to quit. As the level of motivation increases, the manageability of the cessation process can also increase. However, the severity of the addiction can affect the degree of difficulty of the process. For some individuals, receiving professional support can increase the success of quitting.
The Fallacy of "Light" Cigarettes and Quitting by Reduction
A widespread belief in society is that "light" cigarettes or reducing smoking facilitates the cessation process. However, current scientific data indicate that low-nicotinic cigarettes or smoking in reduced amounts are not effective methods in terms of permanent cessation. Although consumption decreases in the short term, most individuals are able to return to their former levels of consumption.
Therefore, it is important to determine methods suitable for the individual and to manage the process consciously during smoking cessation.
How Does the Process Progress After Quitting?
Quitting smoking is generally easier than starting; maintaining cessation is a process that requires more effort. Following cessation, particularly during the first weeks and months, cravings to smoke may be experienced. It is considered normal for these cravings to increase and decrease from time to time.
During this period, staying away from environments that trigger thoughts of smoking, acquiring new distracting pursuits, and structuring leisure time can support the process. Physical activity, hobbies, and social support can help reduce the risk of relapse to smoking.
Beware of the Risk of Cross-Addiction
Due to the temporary drop in dopamine levels after quitting smoking, some individuals may lean more toward eating, shopping, or other behaviors. Although this is considered acceptable when it remains at a manageable level in the short term, it is recommended to be cautious regarding the risk of cross-addiction.
Research shows that many individuals who start using alcohol and substances were first introduced to cigarettes. Especially during childhood and adolescence, cigarette use can pose a risk in terms of other addictions in later ages.
Is It Possible to Quit Smoking?
Failing a few times in smoking cessation attempts does not mean that the next attempt will also fail. On the contrary, each attempt offers the individual an opportunity to recognize his own addiction and develop appropriate defense strategies. Medical and psychological support options are available for individuals who have difficulty quitting on their own.
In processes carried out in smoking cessation outpatient clinics; nicotine replacement therapies, appropriate medication supports, or psychotherapy methods are applied according to the individual's needs following a physician's examination. Especially the first 1-week, 1-month, and 3-month periods are critical thresholds where the risk of relapse is highest. Managing these processes under the guidance of a specialist maximizes the chance of success.
