Stop smoking: Triumph of the willpower

Crunch time is up. One month into the New Year, when five volunteers resolved to quit smoking, just one has managed to stay off the fags.

Five techniques for quitting were used, ranging from the ancient (acupuncture) to the very modern (patches). And yet out of all these methods, it's good old-fashioned willpower which has been the winner.

Only Jesse Brown - whose only aid was carrot sticks - resisted temptation. The other four succumbed, to varying degrees.

They can perhaps take heart that they are not alone. Most smokers who try to quit don't manage to do so on their first try. On average, it takes seven attempts to quit, and may take this many attempts to find a method which suits.

"It's unusual to stop with willpower alone. Research suggests that in the region of 3% of people get through on sheer strength of mind," says Mark Bebbington, a counsellor with the charity Quit. (A study of quitters by Ash - Action on Smoking and Health - found among those using willpower alone, only 5% were sticking to their guns a year later.)

During his three years in the job, Mr Bebbington has come to recognise a small number of very strong willed people. "If they want to do something, they will. They are the sort of people who believe they can turn their hand to anything."

The urge to smoke can come back in situations where you usually lit up

However, most people need a helping hand. Nicotine replacement products and the prescription drug Zyban, which dulls the cravings, double the chances of kicking the habit.

"The patch will not address the psychological factors such as stress, boredom. Some people actually enjoy the ritual of opening a packet of patches."

Others are put off by such paraphernalia, wary they might actually get hooked on them instead - although only a handful do. Mr Bebbington's prognosis for Jesse is positive. "Once you get through the crucial first few weeks - a month or so - then you can start to think about stopping for good."

Never alone

Gay Sutherland, a clinical psychologist involved in nicotine research at King's College London, says the best way to quit is to join a local NHS stop smoking clinic. These can improve long-term quit rates by between 13 and 19%.

"All the research suggests that the package of treatments on offer at these clinics can make all the difference - willpower and nicotine replacement combined with professional support to keep them at it, to follow them up and to teach them ways to cope with the cravings is the most effective."

Among our volunteers, Ms Sutherland says that Jesse has had the added incentive of his girlfriend quitting at the same time.

"That's very helpful - people are much less likely to quit if those close to them are still smoking. But whatever method you try, you need willpower - there's no magic bullet that will make you want to stop."

METHOD ONE: COLD TURKEY

Graphic designer Jesse Brown tried sheer willpower (and carrot sticks).

"It's been a long 31 days, but this time I can make it. But it's slightly depressing that this isn't a temporary sacrifice.

"I haven't craved the fags as much as I thought I would. I find myself in situations where I'd normally have a cigarette, and it only takes a few minutes 'til I forget I wanted one. I can go whole evenings at the pub with only a fleeting pang of desire.

"The other night I found an open packet in the pocket of a coat I hadn't worn for a few months. It took some effort, but I managed to throw them into the nearest bin.

"Every morning I'm grateful I didn't smoke the night before. One thing that's helped is that everybody knows about it. So thanks to everyone for their support, and I'll be back to collect on that bet in August."

METHOD TWO: ACUPUNCTURE

Ulyssa MacMillan opted for acupuncture treatment at Neal's Yard Remedies.

"I'm full-time smoking again, but I've halved my intake to eight a day (on a bad day). I'm relatively pleased with this, though it's more guilt and fear that's kept me cut down than acupuncture.

"Excuses? Pressure at work; didn't think I should be using willpower so succumbed too easily over a beer... whatever the reason, you have to really try to quit.

"Acupuncture may work for some, but not me. But the incentive of a full course of treatment (ie: putting your hand in your pocket to pay for it) might have done the trick - and I'd recommend it for relaxation. I also did stop for five days, which has given me the confidence to try again... soon."

METHOD THREE: BEHAVIOUR MODIFICATION

Stephen Fottrell used Allen Carr's book, Easy Way to Stop Smoking.

"I am not a weak person. I'm just not ready to quit yet.

"Mr Carr and I parted company about two weeks ago and have not felt the need to re-establish contact. I didn't finish the book. I couldn't. I became more and more irritated with being told how great life was going to be after I put out that last fag. It was all a bit too Feng Shui for me.

"That said, I now hardly smoke during the day, and only tuck into a pack if I'm out of an evening. So all is not lost.

"I'm more confident I can quit in the near future. But I'll try a different method next time... or maybe re-read his book, once I've forgotten how much it annoyed me this time around."

METHOD FOUR: E-MAIL MOTIVATION

Sarah Brown signed up for e-mail counselling.

"So I've come to the end of my non-smoking attempt with, alas, only partial success. After 10 virtuous clean-lunged smoke-free days, I succumbed last Friday after a few too many glasses of wine.

"I've realised that the e-mail incentives only work if you are motivated enough to ask for them in the first place - and the time taken to respond is more than enough for someone as pathetically weak-willed as me to give in to temptation and smoke for England.

"It seems that going cold turkey for me is the best way forward; the incentive of feeling better in the mornings and not smelling of eau d'Marlboro Lights has been greater than any patch, acupuncture or cheerleading e-mail message.

"I'm determined to keep going just by steeling myself not to give in - I'll give up drinking and going out if I have to. Well, maybe I'll go out just the once this Friday, but I won't drink and I won't smoke, I promise..."

METHOD FIVE: NICOTINE REPLACEMENT

John Brunsdon gave patches a go.

"My success has been, perhaps appropriately, patchy. When I wore them, they worked pretty efficiently. The problem was remembering to wear them.

"I got into the routine of putting one on when I woke up, and I was pleasantly surprised how effective they were - I never once felt the need to light up.

"By the third week I started going without the patches, which was fine until a particularly busy day at work was followed by a retreat to the bar in the company of a smoker.

"The small print does warn you that patches only work if you really want to give up, and I'm not sure I do. I'm not a regular smoker, and am looking more to cut down the number of times I socially smoke.

"I'd definitely recommend patches to anyone who has decided to give up and needs a little help. It also helps if they have willpower - and they don't make patches for that."

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Add your comments on this story, using the form below.

Well done Jesse! I too gave up unaided on 5 January and as time goes on, life without the dreaded stick becomes much easier to bear. The other thing that really helps is that awful ad for the Heart Foundation. Every time I fancy a ciggie, I just think of the advert and it just puts me off.
Rachel Sams, England

I sympathise with the guy who used Allen Carr's book. I found it had a similar effect - but the real trouble was I didn't want to quit. I've used his book again and am now into my 5th week without a cigarette. The only difference was I read the book written specifically for women, and found this far less annoying.
Leah, UK

I recommend patches and a catalyst. My daughter was mine, born 9 years ago - I stopped using patches one week after that. You really do have to want to stop. I had a good reason and she's grown up in a smoke-free house.
Steve Stewart, UK