Quit smoking: the honest guide to stopping

Around one in five adults in Austria smokes every day – and most of them would like to stop. Many have already tried several times. That is not a character weakness: nicotine is one of the substances with the highest potential for dependence. The good news: with the right preparation and a suitable strategy, countless people manage it every year. This guide shows you how.

Why stopping is so hard

When you smoke, nicotine reaches the brain within around ten seconds. There it docks onto receptors and releases neurotransmitters such as dopamine – the reward system reports “well done”. Over time the brain forms additional nicotine receptors. When the supply is missing, restlessness, irritability and strong cravings arise.

At least as powerful is the psychological dependence: the cigarette is linked to dozens of situations – getting up, coffee, driving, phone calls, breaks, the end of the working day, annoyance, boredom. These links (“triggers”) often persist longer than the physical withdrawal. A successful strategy therefore takes both sides into account.

Stop all at once or cut down slowly?

There are basically two routes: the cold turkey method (stopping completely on a fixed day) and the reduction method (smoking gradually less until you stop). Studies show that both routes can reach the goal, provided there is a fixed stop-smoking day at the end.

A combination of the two has proven its worth: cut down gradually in the week beforehand and then stop completely on a fixed target date. That is exactly how we work with our Bioresonance smoking cessation – supported by a nicotine patch in the last three days before the session.

The right Preparation

1. Write down your reasons: Why do you want to stop? Health, children, money, fitness, the smell? Note down your three most important reasons and carry them with you.
2. Keep a smoking diary: For one week, note down when and why you smoke. That way you recognise your triggers.
3. Choose a target date: Ideally within the next two weeks, and not in the middle of a stressful period.
4. Plan replacement strategies: What will you do instead of the cigarette after a meal, with coffee, in a traffic jam?
5. Tell the people around you: Let your family, friends and colleagues know and ask them for support.
6. Clear things out: The evening before, remove cigarettes, lighters and ashtrays from your home, your car and your bags.

The first 72 hours

The first three days are the hardest for most people: the nicotine is largely broken down and out of the body after about 72 hours, and the withdrawal symptoms often peak on the second or third day. Plan these days deliberately:

• Drink plenty of water and eat regularly
• Avoid alcohol and coffee – both are closely bound up with smoking
• Build in exercise: walks, cycling, stairs instead of the lift
• Avoid situations in which a lot of smoking goes on
• Reward yourself – with the money you save, for example

You can read more about which symptoms occur and how long they last in our guide to Withdrawal symptoms when stopping smoking.

12 tips against cravings

An attack of craving usually lasts only a few minutes. Anyone who bridges those minutes has won. A proven approach is the 4 Ds: Delay (wait five minutes), Deflect (leave the situation), Distract (do something else) and Deep breathing (breathe deeply and slowly).

1. Slowly drink a large glass of water.
2. Brush your teeth – the fresh taste does not go with a cigarette.
3. Keep chewing gum, carrot sticks or nuts within reach.
4. Keep your hands busy: a stress ball, a pen, a game on your phone.
5. Ten deep breaths: in for four seconds, out for six.
6. Step outside briefly and walk once round the block.
7. Call someone or write them a message.
8. Check the smoke-free counter: how much have you saved already?
9. Drink your coffee somewhere other than usual.
10. Get up straight away after a meal.
11. Read your three most important reasons out loud again.
12. Tell yourself: “I don't smoke any more” instead of “I'm not allowed to smoke”.

Aids at a glance

The forms of support range from medically well-researched aids to complementary methods:

• Nicotine replacement (patches, chewing gum, lozenges, spray) – demonstrably increases the chances of success and is available over the counter at pharmacies.
• Medication such as varenicline or bupropion – prescription only, and only after medical advice.
• Behavioural counselling – individually, in groups or by telephone; free of charge in Austria via the Rauchfrei Telefon.
• Complementary methods such as hypnosis, acupuncture, laser or bioresonance – an important impulse for many people, but their effectiveness is not scientifically proven.

You will find a detailed, honest comparison on our page Smoking cessation methods compared.

Weight, stress & sleep

Weight: Putting on a few kilos in the first year is common. You can counteract this with regular meals, water instead of snacks and more exercise. These three points usually keep your weight stable in the first weeks.

Stress: Many people believe the cigarette calms them. In fact it mainly relieves the withdrawal it causes itself. After a few weeks, most ex-smokers report a lower level of stress.

Sleep: In the first few days sleep can be more restless. That usually settles after one to two weeks. Avoid caffeine in the evening and plan an evening routine without screens.

A relapse is not a failure

Most ex-smokers needed several attempts. A single cigarette does not make you a smoker again – what matters is what happens afterwards. Analyse it honestly: in which situation did it happen? What could you have done differently? And then: carry on. With us, the “Plus” package includes a Top-up for exactly such moments.

Where to find help

• Rauchfrei Telefon: 0800 810 013 – free, professional counselling throughout Austria.
• Your GP: for medical questions and prescription aids.
• Pharmacy: advice on nicotine replacement products.
• Bio Rauch Stopp in Vienna: personal support with bioresonance and soft laser – Request an appointment.

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Frequently asked questions

This guide provides general information and is no substitute for medical advice. If you have health questions, please consult your doctor. In Austria, free and scientifically sound counselling is available from the Rauchfrei Telefon on 0800 810 013.