How to stop smoking

If you decide you want to quit, there are various aids and services available to support you. These include:

• Nicotine replacement products
• Medication
• Counselling and therapy
• Complementary and alternative treatments such as hypnosis or acupuncture
• Online coaching

The best method depends on your personal preferences, your health and what you may have tried in the past. Combining different approaches can often increase your chances of success. It may be helpful to seek professional support in putting together the best strategy for you.

Nicotine replacement products and medications

Anyone attempting to quit smoking will often experience physical and psychological withdrawal symptoms. Nicotine replacement products and medications can help to alleviate these symptoms.

Nicotine replacement products
Nicotine replacement products are designed to help reduce cravings and make quitting easier These are available without prescription in various forms and strengths, and include patches, chewing gum, lozenges, inhalers and nasal sprays.

Medication
Prescription medications can also help people stop smoking and must be prescribed by a doctor. These medicines can help to make smoking less enjoyable, reduce cravings and alleviate nicotine withdrawal symptoms. Speak to your doctor about whether medication may be suitable for you and, if so, which option is most appropriate.

Hypnosis and acupuncture are alternative methods that can help people stop smoking. Both aim to reduce nicotine cravings and alleviate withdrawal symptoms, either by influencing subconscious behaviours or by promoting physical and mental balance.

You will also find various online resources to help you quit. For example:

• Apps: Various apps are available to help you understand the impact of smoking on your health, calculate the costs involved and motivate you through regular notifications. Some can be tailored to individual needs and offer personalised analyses, advice and support by e-mail.
• Online self-help services: Various websites provide information, practical tips, online toolkits and opportunities to connect with others who are also trying to quit.
• SMS services: After registering, users receive regular motivational text messages to support their stopping smoking journey.

The quality of the various options available can vary greatly. Doing some research is recommended, especially if costs are involved.

E-cigarettes can be useful for some smokers who are trying to quit. Those containing nicotine deliver it without most of the harmful combustion products found in traditional cigarettes. Some studies suggest that e-cigarettes may be more effective than nicotine replacement products in helping smokers quit (the NEW ENGLAND JOURNAL of MEDICINE/2019, Major Project of the National Social Science Fund of China 2022). However, the long-term health effects of e-cigarettes are not yet fully understood. There is also a risk that nicotine dependence may continue or that people may start using both e-cigarettes and traditional cigarettes.

Smoking during pregnancy increases the risk of miscarriage, premature birth and low birth weight. The harmful substances in tobacco smoke can impair the development of the unborn child’s organs and nervous system. There is also an increased risk of sudden infant death syndrome (SIDS) and respiratory illnesses after birth.

Various programmes are available to help pregnant women stop smoking, including counselling from Lungenliga Schweiz, the “smoke-free” programme as well as specialised courses at hospitals. Midwives and doctors can also provide valuable support.
It is important for pregnant women to seek help as early as possible as this will ensure the best possible protection for both mother and baby and increase the likelihood of maintaining a smoke-free lifestyle after pregnancy.

The cost of smoking cessation programmes varies greatly by provider, method and treatment duration. Lungenliga Schweiz runs a free helpline.

Compulsory basic health insurance does cover some of the medications under certain conditions. Basic health insurance may also cover acupuncture if provided by a doctor. Some supplementary insurance policies provide additional cover. Pulse supplementary outpatient insurance from KPT, for example, contributes up to CHF 300 per year towards smoking cessation courses in the Premium benefit class.

Nicotine withdrawal can cause various symptoms, including:

• Low mood and irritability
• Difficulty concentrating
• Anxiety and agitation
• Sleep disturbances
• Depressed mood
• Headache
• Nicotine cravings
• Increased appetite and possible weight gain
• Fatigue
• Constipation
• Cough and sore throat

Most symptoms usually disappear within a few days or weeks. However, nicotine cravings and increased appetite may persist for several months.
Supportive measures such as exercise, healthy eating, relaxation techniques, adequate sleep and fresh air can help make the withdrawal phase easier.

• After 48 hours, the risk of heart attack begins to decrease and your sense of taste and smell starts to recover. After one year, circulation stabilises, lung function improves and the heart begins to recover. Mucus production in the airways decreases and the sinuses become clearer.
• After 5 years, there is a lower risk of cancers of the mouth, throat and oesophagus, and the risk of stroke reduces significantly.
• After 10 years, the risk of dying from lung cancer is around half that of a person who continues to smoke. 

Your environment

Besides the clear health benefits, stopping smoking also contributes to a healthier, safer and more pleasant environment by:

• Protecting people and animals from second-hand smoke
• Improving the air quality at home while also ensuring fresher smelling clothes, furnishings and hair
• Giving you more disposable income for family, friends and leisure activities

There are a number of variables that affect your chances of success when trying to quit smoking. These include factors such as personal motivation, support from family and friends, involvement in support groups, previous attempts to stop and the method used. The risk of relapse is highest during the first six months.

First of all, don't be disheartened. Relapses are common and often part of the journey. They can provide valuable insights into what triggered the setback and how your strategy can be improved. Healthcare professionals and support groups can help you analyse a relapse and develop a new plan. With the right tools, the support you need and a positive mindset, your next attempt could be successful.