Despite increased awareness of the dangers of tobacco consumption, tobacco remains one of the main addictions of the French. On the occasion of No Tobacco Month, discover or rediscover the main tools to help quit smoking.
Psychological help
First of all, psychological support from a health professional is strongly recommended for successful smoking cessation. Indeed, according to the HAS, 97% of smokers who try to quit alone fail.
To strengthen your motivation
Motivation is the essential factor for successful smoking cessation. Indeed, it is positioned as the driving force, but also as the main resource of any process. In the event that the person remains ambivalent, several means can be put in place to arouse or strengthen motivation. This is particularly the case with motivational interviewing. This is an exchange with a health professional whose main objective is to encourage behavior change. To do this, ambivalence and concerns about change are raised and explored. Promoting autonomy, motivational interviewing significantly increases the probability and cessation of tobacco use.
Tobacco information service
Tabac Info Service is a smoking cessation support system that has established itself as a major player in France. This platform plays a crucial role in providing psychological support to smokers who want to free themselves from their addiction. It mainly offers:
- Comprehensive information , including on the different methods of quitting smoking and the benefits of quitting smoking. Smokers will find practical advice on how to manage cravings and stay motivated throughout their quitting process. A tobacco info service application is also available on smartphones.
- A telephone line (39 89), providing access to health professionals specially trained to help smokers in their smoking cessation process. This line is accessible from Monday to Saturday, from 8 a.m. to 8 p.m. The tobacco info service advisors offer psychological support consisting of listening, supporting, and guiding smokers at each stage of their journey towards quitting smoking. They can also help define a plan adapted to each individual, taking into account their specific needs and level of dependence. This personalized follow-up is free.
The key role of the treating physician
The treating physician is the professional reference for smoking cessation. Their first role is to screen their patients' smoking status. They must also systematically and concretely advise them to stop smoking. As part of the cessation process, their role will be to accompany, support and guide the patient while enabling them to fight against relapses. Regular consultations must therefore be set up. Thus, the treating physician offers the necessary conditions for successful smoking cessation through personalized support. At the same time, they will assess the need to implement drug treatment.
Drug assistance
As a first-line treatment, the doctor can initiate a treatment containing nicotine. Oral sprays, patches, lozenges, etc. Several forms are currently available, offering different modes and time frames of action. The aim of these treatments is mainly to alleviate the feeling of physical withdrawal , thus making withdrawal more bearable. As a second-line treatment, the doctor can prescribe medications such as Bupropion, which also help to alleviate the feeling of withdrawal. Although effective, it is a medicinal substance: it therefore has contraindications and significant side effects.
Complementary therapy
Cognitive behavioral therapy (CBT) stands out as one of the most effective non-drug approaches for smoking cessation . It is one of the few approaches whose effectiveness has been scientifically demonstrated, thus increasing the chances of quitting by approximately 50%. This therapy is generally used in addition to psychological monitoring, the prescription of nicotine replacement therapy, or possibly medication.
In concrete terms, the follow-up of people wishing to quit smoking lasts for about a year, with individual, weekly or biweekly sessions. CBT combines behavioral and cognitive methods. Behavioral methods aim to replace problematic behaviors with new, healthier habits, such as relaxation, which contrast with the anxiety and irritability induced by withdrawal. These cognitive methods focus on thoughts, emotions and behaviors, which are in perpetual interaction. The session program includes various points to work on in consultation, but also tasks to be completed individually to prepare for the next sessions.
Stress management
Smoking is often used as a way to cope with stress and anxiety. Quitting smoking is therefore sometimes associated with increased anxiety . It is therefore important to find alternative methods to cope with these emotions.
Stress management can take many forms, and what works best will depend on individual preferences. Meditation , for example, is an increasingly popular stress-reduction technique. It helps you center yourself, calm your mind, and learn to manage anxious thoughts. Regular exercise is another effective way to reduce stress. Physical activity releases endorphins, the “happy hormones,” which help improve your mood and reduce stress. Additionally, exercise helps improve your overall health, which is especially important when you’re quitting smoking. Some supplements have also been shown to significantly reduce stress and anxiety.
Quitting smoking can sometimes be a difficult and challenging journey. However, with the right support, it is entirely possible to free yourself from this tobacco addiction, particularly by relying on psychological and medical resources. The key probably lies in seeking help and support.
References:
Public Health France. Smoking cessation: what are the effective treatments?
HAS. (January 21, 2014). Quitting smoking and not relapsing: the 2014 HAS recommendation.
Stop tabac.ch. Cognitive behavioral therapy.
Respiratory Health France. (July 9, 2017). Smoking cessation: cognitive behavioral therapies to put all the chances on your side.
Tobacco information service. 39 89.
