What Is the Hardest Stage of Quitting Nicotine?

Did you know that there are six stages of quitting smoking?

Here’s what they typically look like:

1. Pre-Contemplation: A smoker is laying the foundations of their motivation to quit. It might often be met with initial hopelessness (“It’s hard to quit even if I try my hardest”) and failed attempts. In some cases, the motivated smoker could defend their smoking habits but change their opinions over time.
2. Contemplation: Motivated smokers at this stage are setting timelines to quit in the future. While they may or may not act on it, they’re aware of the consequences of smoking and are far more likely to listen to advice and perspectives about quitting smoking.
3. Preparation: At this stage, a motivated smoker is actively seeking help and setting a timeline to quit smoking. They might also have many failed quitting attempts but still understand how smoking is a huge problem for them in the future and outweigh its perceived benefits.
4. Action: A motivated smoker now seeks professional help to quit cigarettes. They have had multiple lengthy but failed attempts, but have consulted with GPs and purchased nicotine replacement therapy or other quitting tools. Their loved ones and friends also see their efforts to quit and support them. This is the hardest stage of quitting smoking.
5. Maintenance: The motivated smoker has had great success in their quit journey and have effectively managed their cravings. Even during social situations, they can manage to say no to cigarettes and do not feel any withdrawal symptoms. Occasionally, they may slip up, but they learn from the incidents instead of being brought back to stage 1 of quitting smoking (pre-contemplation).
6. Termination: The motivated smoker is now a proud ex-smoker, enjoying the health benefits of being smokefree. Still, at this stage, they recognise the potential to slip-up, but they trust themselves never to slip back entirely and go through the entire quitting process once again.

For most smokers, step four is the most difficult. Throwing out the pack of ciggies and going 24 hours without smoking can be exciting and highly motivating, but pushing through the extreme withdrawal symptoms and cravings to come will demand lots of willpower and self-control.

In this article, we will take a look at the hardest stage of quitting smoking, and how those strongly motivated on their quit journey can cope with it.

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Action: The Hardest Stage of Quitting Nicotine

The fourth stage among the other stages of change after quitting smoking is where smokers must resist the strong desire to light a cigarette. If you were climbing a mountain, this is the rockiest stretch between the middle and the peak – it would be easy to slip and fall.

Withdrawal symptoms and cravings during your quit journey can cause even the most motivated quitter to light a cigarette. It causes many people who are on stage four to relapse. The absence of nicotine can cause people to become irritable, distressed, and greatly anxious. Some even feel sick and nauseous after quitting.

Aside from withdrawal symptoms, those who regularly consume alcohol and socialise are at an even higher risk of relapsing. 

Stage four is hard because you’ll have to stop some deeply ingrained habits and activities to avoid triggers that make you relapse. However, remember that this is only temporary – you can enjoy new things after learning and coping with withdrawals and cravings properly.

Coping With the Toughest Stage of Your Quit Journey

There are many ways for people on their quit journey to cope with the hardest stage of quitting smoking. You can use nicotine replacement therapy (NRT), nicotine vaping products (NVPs), build a quit plan with a GP, keep a journal, practice mindfulness, and work with a support community.

Learn more about each of them below.

Use NRT Tools for Coping

An ex-smoker among your peers may have mentioned how instrumental NRT or nicotine replacement therapy products were for their quit journey. These are things like nicotine patches, gum, lozenges, and inhalers sold in pharmacies and supermarkets.

NRT products work by providing small nicotine doses to satiate your body and calm your cravings and withdrawals. GPs often use them as tools to help people get through the worst of their symptoms and are most effective if used within a tailored programme.

These products have helped many ex-smokers succeed in quitting, but they don’t always work for everyone. If they’re not doing the trick, your GP may now prescribe medical nicotine vaping products (NVPs) as a second-line option to help you quit.

Consider Nicotine Vaping Products 

The latest Cochrane Review has found high-certainty evidence that nicotine e-cigarettes are more effective than NRT in helping people quit smoking. 

It’s important to note that NVPs are only available under prescription and should only be accessed at your local pharmacy. Pharmacy NVPs are tested for inhalation safety and are locally insured like other medicines, unlike the many illicit products being sold illegally in convenience stores and tobacconists, which may contain dangerous chemicals that can be very hazardous to your health.

Work With a Counsellor

A journey is always much better and faster with a map, and your GP knows the best path towards successfully quitting smoking. 

Your GP will work with you towards a tailor-made programme designed with you in mind. Most people who have worked with a professional have seen great success in kicking the habit. 

Keep a Journal

When your withdrawals worsen, writing about what you feel can lessen its impact. Journaling helps you identify triggers, emotions, and situations that make your withdrawals and cravings stronger. 

Writing in a journal also lets you converse with yourself and give you the motivation to overcome the challenges with your full concentration. Most smokers who have written in a journal often find relief and solace during the most trying periods of quitting.

Practice Mindfulness

Mindfulness helps you keep your actions in check. In a way, calling out what you’re doing and recognising the action helps you keep tabs on your goals. 

It works well with journaling – writing makes you recall what you did during the day, while mindfulness reinforces or dissuades yourself from those actions.

When you practise mindfulness, you start recognising feelings that urge you to light a cigarette. You will also recognise gestures, moments, and situations that motivate you to smoke. Once you’re mindful of these triggers, you can gain the motivation to avoid them entirely.

Mindfulness, writing, and keeping yourself busy with a new hobby are just some of the best ways to cope effectively with your withdrawals and cravings.

Create a Support Group

The fourth stage of smoking is dealing with cravings, especially during social situations where alcohol and smoking are present. However, instead of hiding away, motivated smokers can ask help from their support group to make adjustments to manage their withdrawals and cravings — like banning any alcohol or cigarettes during these celebrations if possible.

Stage four is much easier to manage by joining a support group. Communities and groups dedicated to quitting encourages motivated smokers to quit. As motivated smokers themselves, they empathise with your agony, challenges, and successes throughout your quit journey.

When you quit smoking, you won’t need to hide away from socializing and fearing cravings — instead, reach out and find the right people who can help you finally stop smoking.

Get Help From Professional Counsellors Today

Dealing with the various stages of quitting smoking can be challenging, especially if you have to deal with withdrawals and cravings. However, with a GP’s ongoing support, the right tools, and a helpful support system, you can be free from smoking for good.

Now, we know you’re reading this because you’re having trouble dealing with withdrawals and cravings that always happen during the fourth stage of quitting smoking. We can help.

Smokefree Clinic gives you access to many medically reviewed and trustworthy resources that can inform and aid you in your path to wellness, so have a look around! 

If you’re ready to get started, Smokefree can connect you to Australian healthcare professionals who excel in helping patients quit smoking for good.

Link Reference

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6405298/
• https://www.cochrane.org/news/latest-cochrane-review-finds-high-certainty-evidence-nicotine-e-cigarettes-are-more-effective
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6464359/
• https://www.jstor.org/stable/26761408
• https://pubmed.ncbi.nlm.nih.gov/27044630/