Smoking – The kiss of death.

“Just give it a try”, “One puff won’t hurt you”, “You won’t get used to it, Trust me”, and “This is the last one. I will quit tomorrow”.

We have all heard these arguments when talking to a smoker.

The jury is out on the harmful effects of tobacco. We’ve seen the commercials at the beginning of the movies. We are aware of the reality.

So why are people still lighting up? Let’s figure out the answer to this.

Some facts and myths

●????Occasional smoking won’t hurt me.

Don't believe this. “There is no safe level of exposure to tobacco smoke,” says the deputy director of the CDC. Even relatively small amounts damage your blood vessels and make your blood more likely to clot.

●????'Light' cigarettes are safer.

Light cigarettes are proven to be no safer than regular cigarettes, and smoking them does not lower the risk of cancer or other diseases.

●????It’s too late for me to quit.

Long-term smokers can also quit. It might be difficult but it's not unattainable. The benefits of quitting can be realized almost immediately.

●????E-cigarettes are a healthy choice.

They are not harmless. Yes, vaping is less damaging than an actual cigarette but its long-term effects are unknown. In the words of the CDC deputy director, “safer is not the same as safe”.

●????Nicotine’s half-life is two hours.

This means that it stays in your body for 2 hours. Considering various individual differences, this duration can last from an hour to four.

●????Hookah is safe and has no harmful chemicals

Hookah smoke contains more tar, nicotine, and carbon monoxide than cigarette smoke. An hour of smoking Hookah delivers as much carbon monoxide to the user as a pack of cigarettes.

Is smoking addictive?

I’ve heard a lot of counterarguments. It releases my stress. It knocks away any tiredness. Rolling tobacco and smoking make me look cool. It is not addictive, it's pleasurable. At least I am not doing drugs. This is the addiction I am willing to live with.

The key ingredient in the cigarette i.e. tobacco has addictive properties. One of the key ingredients in tobacco is nicotine which is responsible for its addictive nature whereas components like tar and carbon monoxide add to side effects. Nicotine releases increased amounts of a neurotransmitter called dopamine in the brain. This neurotransmitter is responsible for us feeling pleasure and motivated.

The frequency and quantity of nicotine consumption are directly proportional to feeling good. This is where the catch is. Gradually the tolerance of the body increases which means that you need more than usual nicotine to feel good. This cycle goes on until you become addicted.

Addiction is mental or emotional dependence on a substance. Addiction means repeated, compulsive seeking or use of nicotine despite its harmful effects and unwanted consequences.

Therefore, yes, Smoking is addictive. (Usage of all tobacco products can be addictive)

What happens in the brain?

It takes just 10 seconds for nicotine to reach the brain after you inhale it. When one consumes nicotine, they get a slight momentary high because of endorphins. Since the rush is temporary but pleasurable, the brain craves it which leads to the next puff or the next cigarette. Repeated exposure to nicotine changes the parts of the brain that deal with stress, learning, and self-control leading to impaired decision-making abilities and negative consequences.

When it enters the blood, nicotine stimulates the adrenal glands to release adrenaline which stimulates the CNS, leading to increased blood pressure, heart rate and breathing, and a punch of energy.

Physical and psychological effects cumulatively are responsible for nicotine addiction.

What are the signs of addiction?

Signs of nicotine addiction include:

●????An inability to stop using tobacco products despite constant reprimanding. You've made one or more serious, but unsuccessful attempts to stop.

●????A desire to keep smoking even when health complications arise (physical, social,

professional, mental, personal, emotional)

●????Continued use of tobacco products even if it negatively impacts your life

Eg- detection of physical concerns like diabetes or BP, separation, loss of job, etc.

●????You give up social activities. You may stop going to smoke-free restaurants or stop socializing with family or friends because you can't smoke in these situations.

Why is it difficult to quit?

Quitting is difficult for many reasons. One primary reason is withdrawal. When one quits smoking he/she experiences intense withdrawal symptoms depending on the duration of tobacco consumption. Nicotine withdrawal involves physical, mental, and emotional symptoms.

Physical symptoms

●????Increased appetite

●????Headaches

●????Constipation (very common)

●????Insomnia and fatigue

●????Respiratory problems

●????Intense craving

Psychological symptoms

●????Anxiety

●????Depression

●????Mental fog

●????Irritability

●????boredom

The first week, especially days 3 through 5, is always the worst. That is where most quitters cease their quitting journey and resume smoking. The body is getting cleaned. You are physically craving nicotine and its absence is making you irritable. This craving reduces with time. Within a week, the physical symptoms subside. Nicotine withdrawal usually lasts only a month or so, but fighting the urge to smoke is a long-term continuous process. (one day at a time).

Who is more vulnerable to addiction?

●????Anyone who uses tobacco is at risk of getting addicted.

●????The younger you are when you begin to smoke, the more likely you are to become addicted to nicotine.

●????Growing up in a household of tobacco users increases the risk.

●????According to the American Society of Addiction Medicine, 80% of smokers began smoking before 18 years of age i.e the propensity to getting addicted is related to its early consumption.

●????People who abuse alcohol or drugs or who have a mental illness also have an increased risk of nicotine dependence.

Are there any alternatives?

There are alternatives present to traditional smoking that includes, E-cigarette, Heat-Not-Burn Tobacco Products, hookahs, clove cigarettes, Menthol cigarettes, Chewing tobacco, and dissolvable tobacco.

All the above-mentioned products contain nicotine, tar, and carbon monoxide irrespective of famous claims. There is no scientific evidence that these products are safe and effective. None of these methods are approved to aid in tobacco quitting. More information and research are needed to understand its effectiveness.

What does the treatment entail?

Treatment is available in the form of pharmacotherapy, psychotherapy, and support groups.

●????Pharmacotherapy

The most prevalent options are nicotine replacement therapies via patches, gums, lozenges, nasal sprays, or inhalers. They help you quit gradually and methodologically. Prescribed medicines can include antidepressants and anti-anxiety to deal with the symptoms.

Medications can also be prescribed for any other underlying medical issue.

●????Psychotherapy

Counseling and psychotherapy help the client in maintaining recovery. Various therapies like behavior modifications, motivational interviewing, acceptance and commitment therapy, cognitive behavior therapy, or an integrative model can be devised based on the client’s needs. The aim is to teach healthy coping skills and modify undesirable behaviors, manage to crave, establish realistic expectations, instill resilience and find alternatives.

Self-help books and worksheets are also available online for clients as support.

●????Support groups

Support groups teach you coping skills, help you work through your addiction, and offer you, fellowship, with other people facing the same challenges as you. These groups can be contacted in person, virtual, or even telephonic. Support groups like Nicotine Anonymous (NicA) hold regular meetings and apply the 12-step program of sobriety to tobacco addiction.

Support can also come in the form of families and friends.

Additional tricks

Establishing a healthy routine that includes exercise, a healthy diet, mindfulness or meditation, etc can also aid in steady recovery.

A word from Transform Happily

On average, it takes a smoker 10-12 attempts to fully quit smoking, according to Tedeschi. Quitting smoking is hard. Being prepared and ready for relapses without judgment is the key to achieving tobacco cessation. The most important thing is to not give up and seek help when required. If you or you're known as struggling with tobacco addiction, seek help. At Transform Happily, we are here to help you with any struggles you might face. Visit us at www.transformhappily.com or email us at [email protected]. You can also call our customer wellness managers on our toll-free number 1800-833-8747.

Priyal Awasthi