The cultivation of nicotine goes back to indigenous communities in the Americas, who used it for medicinal and spiritual purposes as far back as 1400 BC. In the 19th century, mass cigarette-making machines kicked off the spread. According to the World Health Organisation, tobacco kills half the users who do not quit, and all forms of tobacco are harmful. Yet, quitting it is an onerous task and there are too few incentives to quit. May 31 is observed as World No Tobacco Day. In an interview with THE WEEK, Gurseet Singh, founder of Smotect - a smoking cessation programme, in an interview with THE WEEK said nicotine addiction is hugely powerful, and many users are ill-equipped to manage withdrawal symptoms.
What is the science of tobacco addiction?
Smokers lack willpower and self-control is a commonly held misconception. They are also targeted for being in the mood to chase small pleasures while ignoring the larger harm. Society often overlooks the fact that nicotine, a highly addictive compound found in tobacco, hooks users in a vice grip. It alters the production and regulation of several key neurotransmitters, including dopamine and serotonin. It stimulates the release of dopamine, a neurotransmitter associated with pleasure, reward, and reinforcement.
This surge of dopamine creates a feeling of euphoria and well-being, reinforcing the behaviour of smoking. It also affects serotonin levels, crucial for mood regulation, contributing to the emotional highs associated with smoking. With regular use of tobacco, the brain becomes used to nicotine presence. Over time, natural production of these neurochemicals decreases, leading to a reliance on nicotine to maintain normal levels of feel-good chemicals.
What else makes quitting so hard?
Smokers are only too aware of the health risks of tobacco. However, nicotine addiction is hugely powerful, and many users are ill-equipped to manage withdrawal symptoms, without the knowledge to address the psycho-social dimensions of taking a puff. The apparent lack of control, that society accuses users of, is amplified owing to ostracisation, leaving smokers unable to overcome the stigma and create a support community.
What are some of the techniques for quitting?
Smokers can opt for the RAIN (Recognise, Accept, Investigate, Note) technique to firm the resolve to quit. Learn to recognise, and not dismiss, nicotine cravings. Accept this experience without losing control, de-linking the automatic connection in the brain. Investigate the bodily sensations (for example headaches, palpitations, sweating) that come with the urge to smoke. Make detailed visual and mental notes to prepare better to manage triggers.
What about mindfulness?
Mindfulness technique teaches users to recognise their multiple triggers, sometimes as innocuous as finishing a meal or meeting a friend. They need to continuously ask themselves questions: What made me use tobacco? What do I enjoy about it? Would I be fine without it? The idea is to observe the triggers, intensity, and nature of cravings. Mindful consumption asks that users be present in the moment of consumption, paying attention to sensations cascading through their body. This kind of body awareness experience should be undertaken without criticism, guilt, shame or fear. They need to focus on the taste, smell, texture, temperature of the products being consumed, and their own physical response to these sensations.
Post-consumption awareness (for example changes in heart rate, breathing, or even no change at all) is equally important. A deeper understanding of habit helps manage cravings more effectively and nudge nicotine users to make informed decisions about quitting tobacco.
