Quit Smoking

Quit Smoking

Quit smoking: how to quit

Up to 90 percent of lung cancer is caused by smoking. Despite this, many smokers cannot stop smoking. How to become and remain a non-smoker. 

Quitting smoking – that is what many smokers wish for. But it is often difficult to keep up smoking in the long term. After successfully stopping smoking, staying non-smokers in the long term is the real challenge. It usually takes several attempts to stop. But with a little help and a clear decision, it is possible to give up cigarettes permanently. It is important to have the right motivation and suitable means and methods during the weaning phase, as well as strategies to prevent relapses. 

Mittel und Methoden zur Nikotinentwöhnung

Wohl die meisten Raucher versuchen erst einmal alleine, vom Glimmstängel loszukommen. "Ohne Unterstützung liegt die Erfolgsquote beim ersten Versuch allerdings bei nur drei bis sechs Prozent", sagt Professor Stephan Mühlig, Psychologe, Suchtforscher und Leiter der Raucherambulanz an der Technischen Universität Chemnitz.

Manchen Rauchern helfe es, den Tabakkonsum zu reduzieren und langsam aufzuhören. "Das verführt jedoch zum Selbstbetrug und hält die psychische Abhängigkeit länger aufrecht", sagt der Suchtexperte. Viele Betroffene haben daher mehr Erfolg mit der Schlusspunkt-Methode, bei der sie vom einen auf den anderen Tag aufhören.

"Demgegenüber funktioniert kontrolliertes und reduziertes Rauchen bei den meisten Rauchern nicht auf Dauer", erklärt Mühlig. Inzwischen gibt es zahlreiche Mittel und Methoden, um die Tabakentwöhnung zu erleichtern.

therapy in the group

Group behavioral therapy programs have a good success rate. These are offered on a scientific basis, for example, in the university smoking clinics. "The group offers support and creates a kind of helpful social pressure to really persevere," explains Mühlig, who runs such courses himself. So far, the therapy has had to be paid for in part by yourself, five to ten hour courses cost between 150 and 300 euros. Statutory health insurance companies subsidize the measure with 75 to 100 euros per year, some reimburse the entire amount.

If you are interested, ask your health insurance company whether they will cover the costs. The money invested in your own health can be saved quickly by not smoking. After six to eight weeks as a non-smoker, the course has already paid off financially for the average smoker.

Nicotine substitutes and drugs from the pharmacy

Nicotine replacement products, for example in the form of chewing gum, patches or lozenges make it easier to quit by releasing nicotine and thus greatly alleviating the withdrawal symptoms. "The preparations do not require a prescription, but the costs are not reimbursed by the health insurance companies," says Mühlig. There are also other prescription medications in pill form that can effectively relieve withdrawal symptoms and increase abstinence success.

However, since these can also cause serious side effects, they require a prescription and may only be taken under medical supervision. These drugs are also not reimbursed by the statutory health insurance.

E-cigarettes are increasingly being used as an alternative to tobacco cigarettes. Mühlig: "Although it is probably less dangerous to health, it is not entirely unproblematic. From a health perspective, the only recommendation is to stop smoking completely." The e-cigarette has so far been controversial as a cessation aid. Critics point out that there is no uniform control of the ingredients and the nicotine content of the filled liquids. Long-term studies on the harmfulness of some ingredients are still missing.

Depending on the design, the devices also release more or less nicotine from the liquids. Thus, the user cannot determine what dose of nicotine he is actually inhaling. On the other hand, some studies show that even vaping nicotine-free e-cigarettes can lead to lower cigarette consumption.

Alternative methods of smoking cessation

There is a wide range of alternative therapies. Addiction researcher Mühlig warns against expensive, sometimes dubious methods that advertise with half-truths and supposedly high success rates. Acupuncture and hypnosis are particularly popular. "However, their benefit has not been adequately scientifically proven," Mühlig points out.

If you want to be on the safe side, you can find out about recommended programs in the vicinity on the Internet, for example, on the joint website of the German Cancer Research Center and the Federal Center for Health Education www.lieferer-raucherberatung.de.

Health Consequences of Smoking

Smoking is by far the most important risk factor for some serious diseases and shortens life by an average of ten years. The German Cancer Research Center speaks of 110,000 to 140,000 people who die every year in Germany alone as a result of smoking. In addition, over 3,300 non-smokers die as a result of passive smoking.

Smoking damages almost every organ, especially the respiratory and cardiovascular systems. Up to 90 percent of all cases of lung cancer are caused by nicotine consumption, and smokers have at least twice the risk of cardiovascular disease and stroke. Chronic obstructive bronchitis is a common disease caused by smoking.

It often begins with persistent airway inflammation - which can lead to what is trivializingly known as "smoker's cough" - and over the years, in some cases, leads to serious disability. The smoke can even damage the psyche and brain: "Studies have shown that smokers have a significantly higher risk of depression, anxiety disorders and dementia, and even theQuitting smoking reduces risk of heart attack.  

According to the German Cancer Research Center, half of all tobacco-related deaths occur between the ages of 35 and 69. Only 58 percent of smokers survive to the age of 70, only 26 percent live to be 80 or older. For comparison: 81 percent of non-smokers live to be 70 and 59 percent live to see their 80th birthday.

But no matter how long and how much you have smoked: Quitting is always worth it! The following video shows you why. risk of suicide is several times higher," warns Mühlig.

The right inner attitude

Your own health, the burden on friends and family from passive smoking, the cost of cigarettes and, last but not least, the unpleasant feeling of being dependent on a drug – albeit a legal one: there are many reasons to quit smoking. "However, addictive behavior is not rational.

The knowledge of the risks, the costs, none of that counts for smokers if they are not mentally ready to quit," says addiction researcher Mühlig. Attempts at persuasion, pressure from outside - all of this is of little use or may even lead to the consolidation of the addictive behavior.

Many smokers would like to quit, but shy away from the supposedly difficult period of weaning. In reality, physical withdrawal only lasts four to six weeks, and the worst withdrawal symptoms subside after just a few days. The intensity of the symptoms is also usually massively overestimated by smokers. The fear of withdrawal is usually worse than the withdrawal itself.

This inner turmoil is typical of addicted smokers. They keep finding new "reasons" why it's impossible for them to stop right now. "Several attempts to stop smoking are normal. I myself only managed to get off the cigarettes permanently after the sixth or seventh attempt," admits Mühlig.

His tip: just keep trying. Relapsing in the beginning isn't a shame, it's the norm. And eventually you make it forever. Anyone can quit smoking if they really want to and understand how to break the addiction.