Quitting Smoking Cold Turkey vs. Gradual Reduction: Which Method Works Best?
Adapting ill habits like smoking claims the lives of millions every year across the world. Be it due to enhanced comorbidities or due to the impact that nicotine has on the lungs due to years of smoking; there are numerous implications.
That said, if you are ready to quit smoking and put a stop to this habit, there are various methods of quitting. Among them, going cold turkey is one route that’s highlighted quite often. However, is it the one you should choose or should you rely on a gradual reduction?
We will take a look into the different ways to quit smoking and their impacts on physical and emotional health and help you decide the best route.
What is the Cold Turkey Method?
If your agenda is “How do I quit smoking cigarettes?” the term “cold turkey” has likely popped up here and there. Be it during the search results or conversations, smoking cessation and the cold turkey method often go hand in hand.
But is the route best suited for you? Surprisingly, the cold turkey method has a reported success rate of 3-5% and is very hard to stick to, especially if you have been smoking for years.
The cold turkey method involves abruptly and completely stopping smoking without any gradual reduction or the use of nicotine replacement therapy (NRT) products such as patches or gums.
Some of the pros include:
- Immediate benefits
- Clear psychological cut-off from the habit
- Simple method without any fuss
Some of the cons include:
- Intense withdrawal symptoms
- Low success rates
- Lack of strategy to stick to
What is Gradual Reduction?
Now that you have a better idea of cold turkey, let us walk you through the “Gradual Reduction” route, which is the one that most people commonly opt for.
As the term suggests, gradual reduction involves slowly cutting down the number of cigarettes one consumer in a day, week and month before quitting entirely. This method can be combined with the use of nicotine replacement products like Ryze’s Flavoured Nicotine Gums or behavioural therapies to aid the transition.
Some of the pros of the gradual reduction include:
- Reduced withdrawal symptoms
- More manageable for some smokers
- Higher success rate
Some of the cons of the process include:
- Extended process
- Potential for relapse
- Prolonged cravings
The Role of Nicotine Replacement Therapy (NRT) in Quitting Smoking
If you are choosing the latter route with gradual reduction, NRT will play a significant role in helping you curb the cravings that you will likely be hit with during the process.
There are numerous options when it comes to NRTs, but nicotine-flavoured gums are one of the most accessible and affordable routes to choose. To help people overcome their struggles with quitting smoking, Ryze’s flavoured nicotine gums help you eradicate the triggers behind picking up a smoke while helping you suppress your nicotine cravings.
NRT helps manage cravings by providing controlled doses of nicotine without the harmful chemicals found in cigarettes. This can be useful in a gradual reduction plan and help cold turkey quitters manage withdrawal symptoms.
Unlike other assistive methods for smoking cessation, NRTs provide a more manageable way to taper off the nicotine without any of the harsh effects of withdrawal. So, for people with high nicotine dependence who want to grow out of this ill habit, opting for flavoured gums, patches, lozenges, or inhalers can help.
One thing about NRT to consider is that these are not quick fixes. You can’t expect to start NRT one day and expect to be cured the very next. You do need to have the right mindset and support to be able to quit smoking entirely.
What are the Success Rates of Cold Turkey and Gradual Reduction?
As you are in the process of finding out “how to quit smoking cigarettes,” a common recurring thought is wondering about the success rate. In short, which of the two is better based on their effectiveness?
Cold turkey
When comparing the two, the cold turkey method of quitting smoking has a lower success rate. However, it is also one of the most used methods of smoking cessation. Many people who quit cold turkey relapse within the first few weeks or months due to the shock of nicotine withdrawal and the strong psychological hold of the habit.
However, that doesn’t mean that every person who chooses cold turkey resorts to their old ways. In fact, a small percentage of people succeed in quitting the habit.
Gradual reduction
Smokers who opt for gradual reduction alongside nicotine replacement therapies have seen a better long-term success rate. The chances of withdrawal are less and it is much easier for people to stick to. Instead of going from 10 cigarettes to none, people find that reducing to 8, 6, 4, 2 and then none is a lot easier on the body – both physically and mentally.
However, the gradual reduction method is often prolonged, resulting in procrastination in some people, who fall back into old habits. So, prioritising accountability is necessary.
Which Method Is Right for You?
Among the two we discussed for smoking cessation, which one is a better choice for your journey? To be fair, there are multiple factors at play:
- If you have been smoking for years and decades and have developed a higher level of dependency on nicotine, gradual reduction is a much more effective route.
- Opting for cold turkey requires a strong mindset and mental commitment, so if you have that in you, cold turkey is a viable option.
- Smokers with strong social and professional support may have a higher success rate regardless of the method chosen.
Before starting your smoking quitting journey, choosing the quitting method is essential. This allows you to stay focused and hold yourself accountable. So, take your time to research the methods, find out what would be a better option for you, and then stick to the plan.
Embrace a Smoke-free Life with Ryze
Quitting smoking is an individual journey that requires a lot of determination and planning. Much like how habits take 21 days to form, Ryze’s 21-day challenge allows you to quit your smoking habit and lead a healthier life. If you are opting for a gradual but effective transition, the key is to find the right method, be determined, and stick to your quitting journey from the start to the end.