How to Use Nicotine Patches | Quit Smoking | Tips From Former Smokers

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How to Use Nicotine Patches

• For best results, make sure you start on the right dose. The nicotine patch comes in three strengths (7 mg, 14 mg, 21 mg). The right dose for you depends on how much you currently smoke. If you smoke more than 10 cigarettes per day, consider starting on the 21 mg patch. Don’t wear two patches at once unless directed to do so by your healthcare provider. Over time (typically after 8 to 12 weeks), you should lower the dose with the goal of stopping use of the patch completely.
• The nicotine patch is typically worn for 24 hours. The patch can even be worn when showering or bathing. When you wake up, put a fresh patch on clean skin and wear it for a full 24 hours. If you find that you are having vivid dreams or that your sleep is disturbed, you can take the patch off before bed and put a new one on the next morning.
• Put the patch on clean, dry, hair-free skin on the upper body. Usual places to put the patch are the upper chest, upper arm, shoulder, back, or inner arm. Avoid putting the patch on areas of irritated, oily, scarred, or damaged skin. Remove the patch from the foil package, peel off the protective strips, and immediately apply the patch to your skin. Press down to ensure the patch sticks to your skin.
• Wash your hands with soap and water after you apply the patch to wash away any nicotine you may have gotten on your fingers when applying the patch.
• To avoid skin irritation, put the patch on a different area of your upper body each day. Avoid wearing the patch in the same place more than once per week. If the patch loosens or falls off, replace it with a new one.
• When changing your patch, remove the patch carefully and dispose of it by folding it in half with the sticky sides touching. Then apply a new patch to a different part of your upper body.
• Keep out of reach of children and pets. Nicotine patches – even used patches – may have enough nicotine to make children and pets sick. In case of accidental use or ingestion, contact a Poison Control Center right away (1-800-222-1222).

Learn more about nicotine patches, including side effects and precautions.

How to Use a Nicotine Patch to Quit Smoking

The nicotine patch is an FDA-approved medicine that can help people quit smoking. It can be used daily by itself to control withdrawal symptoms, or it may be used with nicotine gum or lozenge which are taken as needed for strong cravings. This video offers step-by-step instructions on how to use the nicotine patch by itself. This video is part of the SmokefreeVET partnership between the Department of Veterans Affairs and the National Cancer Institute’s Smokefree.gov Initiative.

For more help using medicines to quit smoking, call 1-800-QUIT-NOW or visit CDC. gov/quit. Talk with your healthcare provider about the best medicine for you. Using medicine together with behavioral counseling gives you the best chance of quitting smoking.

No product endorsement implied.

• Combine the patch with nicotine gum or lozenge to better manage cravings. You can start using both the patch and gum or lozenge, or you can add gum or lozenge later, if you continue to have withdrawal symptoms. Patches can provide a steady level of nicotine in the body to help lessen withdrawal, while the gum or lozenge can be used to more quickly relieve cravings as they happen.
• If you have a lot of cravings while using the patch, you may not be using a strong enough dose. Consider stepping up to a higher dose. If you are already on the highest dose, talk with your doctor or other healthcare provider for help with dosing. You can also consider adding gum or lozenge, as described above.
• What if I slip up and smoke while using the patch? You do not need to stop using the patch if you slip up and smoke while wearing it. Throw away your cigarettes and get back on track with your quit attempt. Keep using the patch as directed above.
• For best results, use the nicotine patch as part of a program that includes coaching support. Talk with your healthcare provider and connect with your state tobacco quitline (1-800-QUIT-NOW) for help.

Nicotine Lozenge, Nicotine Gum, Nicotine Oral Inhaler, Nicotine Nasal Spray, Combining Medicines, Varenicline and Bupropion SR.

The quit-smoking medicines talked about on this website are approved by the FDA for adults to use to quit cigarettes. If you are pregnant, breastfeeding, or younger than 18, you should not use these medicines without talking to your doctor. If you use tobacco products other than cigarettes (like cigars, chew, snuff, hookah, or e-cigarettes), talk to your doctor or other healthcare provider or call the quitline (1-800-QUIT-NOW) to get help with quitting. All the ways to use medicines presented here are reviewed in Smoking Cessation: A Report of the Surgeon General (Chapter 6) [PDF-1. 8 MB]. Some of the ways have not been evaluated or approved by the FDA.

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A Guide to Using the Nicotine Patch

If you’re trying to kick a smoking habit, the nicotine patch can be a powerful ally — if you understand how it works and know how to use it properly.

By Dennis Thompson JrMedically Reviewed by Sanjai Sinha, MD

January 29, 2018

Everyday Health Archive

Medically Reviewed

Getty Images

If you haven’t managed to quit smoking yet, don’t lose heart: It can take many people 30 or more quit attempts before they manage to stop successfully, according to a study published in 2016 in the BMJ journal.

Although an estimated 70 percent of smokers want to quit, according to the Centers for Disease Control and Prevention, the symptoms of nicotine withdrawal, stress, and associated weight gain can all thwart their ability to kick the habit. (Nicotine is a particularly addictive drug that’s an ingredient in cigarettes; withdrawal symptoms include headaches and anxiety. ) The good news is that there are many tools at your disposal to help you quit and stay that way — and when you combine them, they may be even more effective.

One of these tools is the nicotine patch, a type of nicotine replacement therapy that works by releasing a measured dose of nicotine into the skin, helping to wean smokers off their nicotine addiction and lessen the effects of nicotine withdrawal. Here’s what you need to know about trying it for yourself.

Where Can I Find a Nicotine Patch?

Before the Food and Drug Administration approved the over-the-counter sale of nicotine patches in 1996, they were available only by prescription; now you can buy a supply at a wide variety of stores, for about $4 a day.

Most nicotine patches are made for 24-hour use, says Humberto Choi, MD, a pulmonologist at the Cleveland Clinic. But some people may decide to take the patch off before they go to bed, so they wear it only around 16 hours a day.

Leaving the patch on for the full 24 hours can help provide you with a steady dose of nicotine, but you might be more likely to experience a side effect like skin irritation, too. The trade-off is that some people who don’t wear the patch overnight may experience more cigarette cravings in the morning.

The Right Way to Apply a Nicotine Patch

A nicotine patch looks much like an adhesive bandage and comes in a variety of sizes. You’ll put it on in the morning, on a clean, dry, and relatively hairless part of the body between the neck and the waist — for example, on the upper arm or the chest. The patch should be changed daily, and when you apply a new one, be sure to choose a different location to avoid any related skin irritation.

Once you apply a nicotine patch, you’ll wear it continuously throughout the dosage period. Because it takes a few hours for the nicotine in the patch to seep into the bloodstream, says Dr. Choi, you might want to combat any immediate cravings with a piece of nicotine gum or a nicotine lozenge.

Nicotine patches are generally used as part of an eight-week smoking cessation program, which may follow this pattern:

• Weeks 1-4: You’ll wear a nicotine patch that delivers a strong dose of nicotine — for example, 15 to 21 milligrams (mg) per day.
• Weeks 5-8: You’ll switch to a weaker patch, one that may deliver 5 to 14 mg per day.

Side Effects of the Nicotine Patch

Most smokers get real relief from the nicotine patch — but they can also experience some side effects. These may include:

• Skin irritation Some people’s skin may become irritated under the patch. Choosing a new skin site each day usually helps alleviate this problem; if it continues, you can consider switching to another brand of patch.

• Sleep disturbances Some people using the patch report disruptions to their sleep, such as vivid dreams, insomnia, and other disturbances. If your sleep is still affected after three or four days of using a nicotine patch, try taking the patch off after 16 hours to give your skin a rest.

• Racing heartbeat and dizziness If this occurs, stop using the patch immediately and talk to your doctor about switching to a lower-dose patch. According to a research review published in 2012 by the Cochrane Collaboration, nicotine replacement therapy doesn’t increase a smoker’s risk of having heart problems if he or she has a history of heart disease. However, if you do have a history of heart disease, be sure to use a nicotine patch under your doctor’s guidance.

• Pain and nausea This includes headaches, muscle aches, and vomiting.

Choi cautions, though, that some of these symptoms may not be due to nicotine replacement therapy but to nicotine withdrawal itself. So be sure to talk to your doctor about the symptoms you’re experiencing; he or she can help you pinpoint the cause.

Additional reporting by Maria Masters

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To smoke or not to smoke? Naturally, do not smoke! But how to quit?

Smoking makes you believe you are doing something when you are not doing anything
Ralph Waldo Emerson

This is how we decided to title this article, since many Ukrainians have to face this tricky question. Earlier we noted that almost 29% of the population of our country are active smokers. Not to mention the proportion of those who are forced to smoke passively: beloved children, wives and husbands, close friends and colleagues at work, visitors at the next table in a cafe or waiting on a railway platform – these are just a small fraction of people who do not always manage to avoid inhalation tobacco smoke. Why is such a prevalence of both active and passive smoking a concern for hundreds of thousands of specialists? The reason is quite simple, but nevertheless extremely important – this habit is detrimental to health.

Often, smokers consciously or subconsciously try not to notice the dark side of the coin, guided by the principle: “What will be, will not be avoided. Why remind yourself once again of the consequences of smoking?” The result of such a position is usually an insufficient assessment of the real threat, which is hidden under the mask of an innocent desire to take a break from work for a couple of minutes and launch several rings of smoke into the air. However, there is no safe dose of inhaled tobacco smoke, and any smoking, both active and passive, brings harm to the body. Therefore, often the desire to preserve one’s own health, as well as the health of one’s loved ones, helps to make a choice in favor of giving up this habit. However, even after the final decision to declare war on smoking, it is still too early to talk about the successful completion of the battle. After all, there are many arguments that support interest and craving for this process.

According to a survey conducted in 2002 in the United States as part of the Wisconsin Tobacco Survey, in which about 6,000 respondents took part, the reasons for smoking are as follows (arranged in descending order):

• habit;
• physical addiction;
• helps to relax;
• likes the process itself;
• allows you to occupy your hands;
• helps to cope with oneself;
• an excuse to take a break from work;
• for social reasons;
• helps to concentrate;
• helps to wake up;
• helps control body weight.

Quitting smoking is easier today than tomorrow

If you carefully study the list of reasons for smoking given above, you can pay attention to the fact that almost all of them relate to the psychological sphere of the individual. It seems that if you wish, you can gather all your will into a fist and try to find an alternative source of calmness or cheerfulness. However, it is not so easy. One of the above reasons – physical dependence – makes the task even more difficult, since in this case we are talking not only about the emotional side of smoking, but also about the physical and chemical processes in which nicotine takes part. What is it connected with? The fact is that nicotine interacts with nicotinic acetylcholine receptors of the nervous system, thus affecting the centers of the brain and facilitating the release of catecholamines (including adrenaline) by the adrenal glands, which allows you to experience a feeling reminiscent of euphoria after smoking. However, over time, the body tries to restore the state of emotional balance by releasing neurotransmitters that inhibit the effect of nicotine. Thanks to this, the feeling of light bliss disappears, and nicotine becomes an integral part of the nervous system. But what happens if this link is removed from the chain (when the smoker abruptly quit smoking)? Deprived in this way of a source of pleasure, the system falls into a state resembling depression and tries to regain the lost balance. And at this moment, a person gets acquainted with the withdrawal syndrome – a condition that in this case is characterized by depression, irritability, impatience, increased appetite and a pronounced desire to smoke a cigarette containing the desired nicotine.

Mental and physical addictions are the pitfalls that smokers face when trying to break their habit. Today, several methods of dealing with them are proposed. Looking ahead, we note that WHO recommends the use of nicotine replacement therapy (NRT) for smoking cessation, however, we would like to review other drugs that are relevant for nicotine addiction (WHO European Strategy for Smoking Cessation Policy, 2005).

Willpower

vs smoking

Usually, at first, smokers choose the easiest, in their opinion, and, undoubtedly, the most affordable method, which in foreign literature is called “cold turkey” (literally translated into Russian means “cold turkey”, but in fact it is a fight against the habit without additional funds and preliminary preparations). In this case, the main role is played by constant self-motivation and self-control, which are designed to keep from the desire to pick up a cigarette and blow a couple of smoke rings. In such cases, the smoker is recommended:

• make a list of reasons to quit smoking;
• avoid stressful situations;
• avoid contact with those who continue to smoke;
• exercise;
• keep track of savings;
• visit those public places where smoking is prohibited.

In each specific case, this list can be supplemented with a few more recommendations. But how successful are smoking cessation methods based on constant self-control? According to the American Cancer Society, only 4-7% of smokers are able to quit their habit in this way. Why is this number not too high? The fact is that smoking is overgrown with so many rituals that evoke positive emotions that sometimes giving up the mentioned habit means an almost complete change in the established lifestyle, which in itself can provoke the presence of stressful situations that are recommended to be avoided. Another factor creates a certain complexity. After all, these tips are aimed at the psychological aspect of smoking, and we remember that it is supported by certain physical and chemical processes in the body. For this reason, the use of one’s own willpower is far from the only method used to combat smoking.

pharmacology

vs smoking

In order to increase the effectiveness of attempts to quit smoking, additional tools are used to take on the fight against physical dependence on nicotine. The drugs available on the Ukrainian pharmaceutical market (including nicotine, varenicline, cytisine) have a similar point of application – nicotinic acetylcholine receptors.

Thus, varenicline binds to α4β2 receptors, where it acts as a partial agonist. The agonist action of varenicline lies in binding to these receptors, which provides an effect sufficient to relieve the symptoms of craving for smoking and smoking cessation. And its antagonistic action is to prevent the binding of nicotine to the same receptors, which in turn leads to a decrease in the pleasure and reinforcing effect of smoking. What are the features of the use of this drug? It is dispensed by prescription, therefore, without a preliminary visit to the doctor, it will not be possible to resort to using this method. At the same time, some side effects of the drug have recently attracted special attention of specialists, which can limit the range of its use. In addition, it is worth deciding in advance on the date of stopping smoking, because it is recommended to start taking varenicline 1-2 weeks before the deadline. For some smokers, this can create certain inconveniences, because in each case we are talking about different periods in which it is necessary to give up smoking. Since this drug is available in tablet form, it must be taken with water, which can sometimes make it difficult to use.

On the pharmaceutical market there is another drug designed to combat nicotine addiction – this is cytisine, which also has N-cholinomimetic activity. The effect of the drug consists in excitation of the ganglia of the autonomic nervous system, excitation of respiration by a reflex path, release of adrenaline from the medullary part of the adrenal glands, and an increase in blood pressure. Cytisine competitively inhibits the interaction of nicotine with the corresponding receptors, which is also intended to lead to a gradual decrease and disappearance of nicotine addiction. A recommended regimen has been developed for it, which provides for a change in the frequency of taking the drug on certain days of the course. In addition to the need to drink this drug with liquid, this can also create certain difficulties in relation to its use.

Taking the above drugs, like any other, is associated not only with benefits in relation to smoking, but also with the possibility of developing adverse reactions. Their appointment requires a careful study of the patient’s history, since these drugs may not be recommended for use in specific groups of patients. The use of drugs according to the recommended regimens allows you to restore the balance in the synthesis of neurotransmitters, which was noted before the start of smoking, and thus affect physical dependence. However, in this case, one should not forget about the psychological aspect, which also requires correction.

NRT

vs smoking

From the point of view of the need to simultaneously combat all the factors that prevent smoking cessation, another method is of particular interest – NRT, which was developed by Swedish scientists about 40 years ago. The essence of the method is to fight both psychological and physical addiction at the same time. To do this, nicotine-containing products are used (chewing gums and transdermal patches), they contain a relatively small amount of nicotine, which the smoker’s body needs. On the one hand, this concentration makes it possible to cope with the withdrawal syndrome that occurs when the intake of nicotine is abruptly stopped and to refrain from smoking, on the other hand, to avoid the entry of other harmful substances contained in tobacco smoke into the body. In addition, thanks to the recommended scheme for using NRT, you can gradually reduce the body’s need for nicotine, and subsequently completely abandon it.

This product is available over-the-counter and the variety of forms available allows you to customize dosage and convenient form of use. For example, chewing gum can not only provide the body with nicotine, but also switch a person’s attention from the desire to smoke to the chewing process itself (influencing both the psychological and physical aspects of smoking). In addition, the use of NRT does not require special preparatory measures. This means that the use of these funds can be started immediately after the desire to quit smoking arises.

NRT is widely used around the world and has been repeatedly studied in clinical trials over the long years of its existence. After all, experts wanted to establish whether products containing nicotine actually increase the chances of parting with the status of an active smoker. So, in one study, more than 600 patients were simultaneously asked to quit smoking with the help of chewing gum containing 2 mg or 4 mg of nicotine or a placebo. A year later, the use of chewing gums containing nicotine was more than 2 times more effective in stopping smoking compared to placebo (Garvey A.J., 2000).

Many people know that smoking harms the health of the cardiovascular system, blaming nicotine in this case. However, in fact, we should not forget about other components of cigarettes that are responsible for the side effects of smoking, and nicotine is assigned a role in the development of physical dependence. That is why cardiologists, along with other specialists, recommend giving up this habit in order to reduce the risk of developing cardiovascular diseases. This can be done with NRT: according to other studies presented at the American College of Cardiology’ Annual Scientific Session, the use of nicotine patches is safe for patients with coronary artery disease and myocardial ischemia (Leja M., 2007).

NICORETTE

^® : say no to cigarettes!

It should be noted that on the Ukrainian pharmaceutical market, the primacy among nicotine replacement drugs* belongs to the brand NIKORETTE ^® **, which has been helping Ukrainians to fight smoking for many years. Currently, in Ukraine, the products of this brand are represented by 2 forms of release: chewing gum and transdermal patch.

NICORETTE Transdermal Patch ^® is recommended for those who wish to stop smoking immediately.

NICORETTE Chewing Gum ^® will suit those who want:

• gradually get rid of nicotine addiction;
• temporarily refrain from smoking;
• reduce the number of cigarettes you use;
• cope with an irresistible desire to smoke at a certain moment.

NICORETTE ^® chewing gum contains 2 mg and 4 mg of nicotine. In the process of chewing, nicotine begins to slowly flow from the oral cavity into the blood after 5–7 minutes. Its concentration in the blood depends on the intensity of chewing, so the smoker has the opportunity to individually select the required dose of nicotine and, if desired, stop its further intake into the body at any time. In most cases, 8-12 chewing gums per day are sufficient, but sometimes their number can reach up to 24. To completely stop smoking, it is recommended to use NICORETTE 9 chewing gums0098 ® within 3 months.

For those who wish to quit smoking immediately, the NICORETTE ^® transdermal patch will be more convenient. It is applied to intact skin in the morning after waking up and removed before bed. This allows you to simulate the fluctuation of nicotine throughout the day and avoid its entry into the body at night. This patch is easy to hide under clothes, which means it is easy to hide from others the habit that the smoker fights so hard.

Note that it is never too late to quit smoking. Indeed, many believe that lost health cannot be returned. However, in fact, every minute spent without a cigarette in our hands takes us a few steps closer to a healthy life (table).

Source – Centers for Disease Control and Prevention

Anna Korchinskaya

Registration certificate of the Ministry of Health of Ukraine No. UA/10524/01/03 dated March 17, 2010. Preparation: Nicorette®, transdermal patch, 25 mg/16 h. Active ingredient — nicotine. Before use, you must read the instructions and consult a doctor. Keep out of the reach of children. Additional information is provided upon request. Representative office of “Cilag GmbH International” in Ukraine: 01030, Kyiv, st. B. Khmelnitsky, 19-21; tel.: +38 (044) 498-08-88. UA-NiC-12-016

*In the group of drugs N07B A01 “Nicotine”
**According to the analytical system
market research “PharmXplorer” /
“Pharmstandard” company
“Proxima Research” in the group of
drugs N07B A01
“Nicotine”

I – quit – Ogonyok No. 20 (5129) dated 05/24/2010

On May 31, at the initiative of the World Health Organization, Russia and the rest of the world celebrate No Tobacco Day. On the eve of this event, the correspondent of Ogonyok decided to experiment on himself

Vladimir Tikhomirov

Statistics are encouraging: according to a study by British American Tobacco, in the first quarter of 2010, sales on the Russian tobacco market fell by 5 percent. This testifies not so much to the rise in prices, but also to the effectiveness of the anti-nicotine campaign launched in Russia in recent years. A small contribution to the reduction of cigarette consumption in Russia belongs to our editorial staff, as evidenced by this diary of a reporter from Ogonyok, who experimented on himself: is it easy to quit smoking today?

Day one

20 years – this is my experience as a smoker. For the last 5 years I’ve smoked two packs of Marlboros a day. Agree, this is a lot. But now I’ve decided to quit – that’s enough. However, I have been moving toward this thought for a long time, every time after the third cigarette smoked in a row, coughing spasms literally turned me inside out. In addition, it was rather unpleasant for me to listen to the hysterical hissing of my own lungs in the evenings. But it is one thing to decide to quit smoking and quite another to actually quit. Dozens of times I was cowardly and postponed the decision of this issue until later. And today I decided to cheat. Well, yes, I fell ill with a sore throat, and even an ordinary breath of air seemed to my cold throat a real torture. And I haven’t smoked a cigarette in a day. Then everything went away, and I finally decided: why not? Of course, it’s a little pity that my parting with cigarettes was not formalized in any way. I did not have time to feel my last cigarette, did not arrange the ritual trampling of the pack, did not say the oaths laid down for this occasion. Still, I thought, we had lived together for so many years, and it was cigarettes that helped me overcome all sorrows and sorrows. And – I confess – I fainted again. I decided not just to quit smoking, but to quit smoking for exactly one year, and if after a year I want to return to smoking, well, then so be it. We don’t break up forever, we just take a vacation.

Day Two

Well, quitting smoking turned out to be much easier than I expected. And at the same time much harder than you might think. All day long I’ve been reading advice from seasoned smokers on the many Internet sites created specifically to support people who quit smoking. Advice, it must be said, is very contradictory. For example, on the forum site sigarets.ru everyone complains about headaches and increased salivation, and on the site nosmoking.ru some doctor gave advice to keep your hands in the water all the time (well, for example, to wash dishes or wash socks), to calm down and stop hand tremors. So, I did not have any tremors, no increased salivation, no headaches. Quitting nicotine made me very nervous and irritable, and I experienced an irresistible desire for physical activity. According to experts, the adrenal glands, which produce the hormones adrenaline and norepinephrine, are to blame. Nicotine in high doses suppresses the production of adrenaline, which is why the cigarette is considered to be “calming”. Gradually, the smoker’s adrenal glands begin to produce a double dose of adrenaline to overcome the effects of nicotine. When a person quits smoking, there is simply nothing to stop the increased dose of adrenaline.

Day four

Words can’t describe how much I want to smoke. It’s just not-ve-ro-yat-but!!! I think about cigarettes all the time, and every minute I imagine how I take this wonderful cigarette in my hands, knead it with my fingers, take the first puff … Hallucinations also begin in reality: an “inner voice” woke up, which constantly repeats: “Now is the time smoke a cigarette and relax!” It is almost impossible to work without cigarettes. My head doesn’t cook, I’m just dumbfounded. I want to quit my job. Moreover, I managed to quarrel with all my colleagues in the editorial office. My apologies do not move anyone – cruel, heartless people!

Day five

I never thought that I could taste and smell cigarettes in my sleep. Not to see, but to feel. All night I dreamed that I was sitting in a bar and smoking, smoking, smoking…

On the advice of friends and colleagues, I read Alan Carr’s famous book “The Easy Way to Quit Smoking”. The author, with the fervor of the first preachers, tells common truths. In addition, the obsessive self-promotion of this book is alarming: they say that this is not just an easy, but the only possible way. It is also embarrassing that Carr, an accountant by profession, in the wake of the success of his first book, published a dozen more benefits for getting rid of a variety of addictions.

I also tried the so-called electronic cigarettes on the advice of my colleagues. This is such an electric inhaler in the form of a cigarette, a cartridge with concentrated and “purified” nicotine and an aromatic mixture is inserted inside. Impressions are twofold. On the one hand, you feel like an idiot, a baby with a plastic pacifier. On the other hand, the taste in the mouth is terrible, although withdrawal becomes easier. True, as doctors say on Internet sites, “purified” nicotine is much more dangerous than regular nicotine and causes lung cancer much faster. Perhaps, according to the intention of the manufacturers, a person should wean from nicotine faster than this nicotine will do its harm. On reflection, I decided to refuse.

Sixth day

Want some good advice? If you ever decide to quit smoking, then by all means buy a band-aid. Firstly, you can stick a band-aid over your mouth and tie your hands tightly – so that they don’t reach for cigarettes … It’s a joke. Actually, I meant the nicotine patch. I used to treat these Velcro with a feeling of deep skepticism and distrust, but now I have to admit – yes, this thing really works! By the way, you can congratulate me – today for the first time in my life without cigarettes I wrote a long magazine article. A week ago, I was sure that this is absolutely impossible.

Day ten

I want to smoke anyway. Sometimes you want to shiver to take a cigarette and take at least one puff. On the other hand, smoking pulls less often and it is easier to cope with these attacks. But I began to feel the first positive aspects of quitting smoking: it became pleasant for me to breathe. I think this state is equally difficult to understand for both smokers and non-smokers, but if you knew what a pleasure it is just to breathe. The sense of smell has also developed in an absolutely incredible way: I feel all the smells very keenly, as if rediscovering the whole world.

Of the minuses: I have to give up the anti-nicotine patch, which, as it turned out, causes terrible skin irritation. Chewing gum with nicotine is also not an option. It tastes like a completely sickening muck, from which after three minutes it starts to tear the throat. It’s better to be patient.

Day fourteen

I haven’t smoked for two weeks now. There are 50 weeks left until the end of the experiment. Oh, rather… There was a feeling of own restlessness. Do you know what the beauty of cigarettes is? That you are always on the job. That is, you do not go out for a smoke break, you are engaged in a certain business. And now the work schedule has become completely broken. We need to develop new habits.

Now for the positives: I used to think I couldn’t drink coffee or alcohol without a cigarette. It was, I confess, a little pitiful to part with these wonderful drinks, which brightened up my life so much. But, as it turned out, nothing like that: a couple of days ago I drank whiskey – it’s normal, I didn’t even feel drawn to cigarettes. Yesterday I drank a cup of coffee, everything is fine too – you can drink coffee without a cigarette. In general, weaning from cigarettes passes much faster than I thought. And, as it turned out, you can work without cigarettes – their fame as a stimulant of thought turned out to be somewhat exaggerated. And I say this, a smoker with 20 years of experience!

Day fifteen

My optimism turned out to be somewhat premature. Yesterday, because of the abstinence syndrome, I made several scandals, having quarreled at work with my superiors, and at home with my wife and relatives. But suddenly, quite unexpectedly, I realized what exactly one psychologist wanted to tell me, with whom I argued a few days ago on the forum of one of their anti-nicotine sites. He said you shouldn’t start trying to quit smoking by apologizing to friends and family and asking them to tolerate your irritable behavior. This surprised me: why not ask loved ones in advance for understanding and support? Well, now I understand why. And why you really shouldn’t. So, warning relatives and friends about the need to be patient, you, of course, get consent – well, who in such a situation would dare to refuse you? For you, their consent is a kind of indulgence, which you begin to seriously count on. But the trick is that your relatives and friends treat your request in a completely different way, and none of them agreed to endure literally all your antics and outbursts of anger for more than 10 minutes. This is reality whether you like it or not. In a word, sooner or later, conflicts will begin between you, and it will seem to you that these people do not fulfill the terms of your contract. The consequence of this will be the temptation to smoke – in spite of these soulless people who do not appreciate you! But stop. Did you promise them to stop smoking? No, you promised yourself. Therefore, no contracts! There can be nothing to help you push the moral responsibility for your smoking onto other people.

Day 20

I still want to smoke, especially after lunch and after a morning cup of coffee. However, to cope with these urges is getting easier and easier. But now I get genuine pleasure when I say to one of my smokers I know: “Don’t you know – I quit smoking! But you, if you want, smoke, the smoke doesn’t bother me…” genuine jealousy. Some, however, at the same time are also waiting for pitiful stories about poor health and look so sympathetically – well, yes, I probably fell ill. Others are smoking gloatingly and waiting for me to blow the smoke away with my hands, and then I will ask them for a cigarette … well, at least one puff … Ha! Don’t wait. I just smile: not smoking is very nice! By the way, tobacco smoke really became unpleasant to me.

Day twenty-three

Yesterday I discovered another plus of life without nicotine: it turns out that in cafes and restaurants in non-smoking rooms there are almost always empty seats. Before that, I did not notice at all how many people smoke in our country. However, to be honest, I paid just as little attention to the fact that recently the number of non-smokers has increased. First of all, at the expense of young people and yesterday’s schoolchildren. “You know, they really are some other generation,” said a doctor I know, Petya Kapelnik, known for having saved more than one famous person from binge and overdose. “They don’t smoke, don’t drink, don’t inject, they are so purposeful and so busy, doing sports, education. Generation of managers. You know, I think they looked at us, at the older generation, and decided that they would not live like that. A cigarette for them is a sign of a loser.” It is interesting to evaluate from these positions the stands of social anti-nicotine advertising with terrible pictures of lungs soaked in tar and nicotine, which recently appeared in the Moscow metro. They do not touch the youth – they have a rejection of cigarettes at the socio-cultural level, these brown masses do not frighten the elders either. It would be better if they portrayed, well, let’s say, Vera Brezhnev or Angelina Jolie, holding her nose in disgust. The sickening stench of tobacco is an argument that every smoker dreads at heart, because the memory still retains early memories of how tobacco really stinks. And only after quitting smoking, you begin to understand how you stank all this time. Oh, my patient friends! Holy wife!

Day 30

I almost don’t feel like smoking anymore, although… To be honest, what I miss the most is not tobacco smoke itself, but only the first puff, this ritual itself, when you slowly knead a cigarette in your fingers, then click the lighter, inhale listening to the rustle of smoldering tobacco. I try to drive away such visions, thinking about the benefits of living without smoking. For example, at work, you no longer have to run out into the cold to smoke a cigarette. No need to worry anymore: how many cigarettes are there for the evening? Is it enough until the morning? Or is it better to go and buy a spare? And how did I not notice before that my life was a slavish service to this habit of mine?

Day 40

Feeling normal, adrenaline seems to have gradually subsided, at least I became noticeably less irritated. I almost no longer rush at friends and colleagues, well, only as a last resort. A new problem has appeared. I began to put on a lot of weight – I think it was all the nuts, seeds, popcorn, sweets and chocolates that I began to consume in large quantities in order to wean myself from the habit of smoking. And in general, the rejection of nicotine leads to minor metabolic disorders, which is fraught with wardrobe. Now I think that I need to invent a way to force myself to go on a diet and do exercises.

Now about pleasant things. The most important advantage of giving up cigarettes is that the attitude of relatives and friends has completely changed, who feel that they are not facing a weak-willed slave of their habit, but a person with a will, able to achieve everything that he needs. Believe me, if you manage to curb yourself, others will immediately feel this inner strength in you.

Day sixty

After two months of torment, my body decided to take revenge: first I had a fever, then a wild cough began, symptoms of flu and tonsillitis appeared. “Well, what do you want?” the doctor at the polyclinic asked me rhetorically. “You have been diligently killing your body for 20 years and you want all this to pass without consequences? getting rid of the consequences of smoking in the body takes at least two years, and during this period, an exacerbation of many diseases is possible. This is the price we have to pay for chemical and biological stress.

Day seventy-five

My throat is gone. While he was sick, he published several blog entries about the progress of his experiment. Got a lot of feedback. And today I learned that my example of quitting smoking helped two people decide to quit smoking too. Now they, too, say that quitting smoking was much easier than they could have imagined.

Day 100

So, it looks like I did it, and all the stories about the impossibility of giving up cigarettes are, to put it mildly, exaggerated. I don’t think I’ll want to go back to smoking in a few months, when my experiment expires – otherwise it will turn out that I suffered all this time for nothing.

It is interesting that new bad habits were formed during the experiment. For example, an addiction to chewing gum. By the way, can you tell me the address of the site for those who want to wean themselves from chewing?

Won’t let you smoke

While State Duma deputies are preparing a new draft law “On Restricting Tobacco Consumption”, in a number of Russian regions the authorities and public organizations come up with their own programs to eradicate smoking. Foreign experience is also interesting

Moscow

Public organization “League of Nation’s Health” together with the Ministry of Defense has developed a target program “Army without Tobacco”. Minister Anatoly Serdyukov has already issued an order to stop the free distribution of tobacco products in the army.

St. Petersburg

A draft law on administrative responsibility for smoking in the entrances of houses has been submitted to the Legislative Assembly of the region. It is planned to oblige developers to include special “ventilated smoking cabins” in the entrance plan.

Cherepovets

At the initiative of the city authorities, the Quit Smoking and Win! program operates in the city. All participants who quit smoking and pass a medical test become participants in a lottery with cash prizes.

Khabarovsk

A program to prevent the sale of cigarettes to minors has been launched: citizens can report negligent sellers selling cigarettes to teenagers by phone for a monetary reward.

Ryazan

The Ryazan State Medical University opened an exchange office for cigarette packs for sweets and fruits.

Ivanovo

It is forbidden to smoke in all premises of the city administration and budget organizations.

Belarus

The chief narcologist of the Ministry of Health of the Republic of Belarus Aleksey Alexandrov announced plans to raise prices for tobacco products by at least 70 percent – according to doctors, this is the most effective method of fighting smoking.