Overview
Are you ready to quit smoking? Have you
already tried going Cold Turkey or drugs? TaperOff.net can help you quit by the
scientifically proven method called "Scheduled Reduction".
About Scheduled
Reduction
Scheduled Reduction is a gradual
reduction in smoking known for years to be an effective method of smoking
cessation.
Read what webmd.com has to say about
scheduled reduction;
Scheduled Reduction. One study showed that people who used
a systematic withdrawal schedule were twice as likely to quit as those who
went cold turkey. The procedure involves the following steps:
- Divide the
number of minutes per day awake by the number of daily cigarettes; the
result is the minute-long wait between smokes.
- Set up a
schedule with time intervals based on this result and using a timer, smoke
only at those intervals; if the "cigarette appointment" is missed by more
than five minutes, the smoker must skip that cigarette.
- The
following week, one-third fewer cigarettes are used and the smoking time is
recalculated based on the lower number.
- During the
third week the count is again reduced by a third, and the smoker quits in
the fourth week.
Here is a comparison of methods taken from the
Arkansas Foundation for Medical Care January 2002 Medicare Talk
newsletter(amfc.org).
| Method |
How it works |
Pros |
Cons |
| Nicotine Replacement |
Products such as patches, gums, nasal sprays and
inhalers provide low doses of nicotine |
Replacement allows you to break the habit of lighting
up and gradually break the nicotine addiction |
Products contain nicotine, so their use should be
temporary. Smoking while using these products can be dangerous. Products
can be expensive. |
| Support Groups |
People who are trying to quit gather to share ideas and
support |
People who get support from others have the best
success rate. |
Some travel to meeting sites may be necessary, although
some groups communicate on the Internet. |
| Prescription Medications |
Certain medications help curb cravings and fight
depression. |
Medications can make quitting easier and less stressful
for some people. |
Products can be expensive and like all medications, may
cause side affects. |
| Scheduled reduction |
A schedule is based on the number of cigarettes smoked
each day. The number is reduced each week, so the habit is broken
gradually. |
One study showed that people who used this method were
twice as likely to succeed as those who quit cold turkey |
Scheduled smoking requires self-control and some
juggling of activities. |
An additional critical advantage
of Scheduled Reduction is that you reduce your dependence on nicotine and at the
same time you reduce your dependence on the habit of smoking. TaperOff.net breaks your routine
of smoking. You smoke on a schedule, not after a meal or while on the phone. And
you don't have to give up your cigarettes all at once as with gum or
patches.
Until TaperOff.net, a major drawback of
scheduled reduction has been logistics. It's difficult to use a timer, to calculate cigarette times, and keep track of your
"cigarette appointment". For example, what if you aren't awake the same number
of hours each day (most people are awake longer on Fridays than other days) - there is more complexity
in calculating your schedule manually than is apparent at first glance.
About TaperOff.net
TaperOff.net manages the logistics of
scheduled reduction. Using a simple web interface, TaperOff.net collects
information about your smoking habits, plan to quit,
and sleeping schedule. From there you can see a
countdown of the time until your next cigarette. When you are away
from your computer, you can print your schedule for the day to take with you. Simply
check off the cigarettes as you smoke them. Best of all, TaperOff.net can send
you an email or a short message to your mobile phone when it's time
for each cigarette. TaperOff.net is there 24 hours a day, keeping track of
your smoking so you don't have to.
Once you begin to use TaperOff.net, you are in total
control. You can change your plan or schedule at any time.
TaperOff.net is the first Web based
support for scheduled reduction. In fact, there has never been a method of support for
scheduled reduction with this much flexibility and
convenience.
TaperOff.net is risk free (with one
exception...)
- TaperOff.net is free to try. If it is working for
you, pay just $16 for up to 90 days of access.
- It's simple to use. Signing up is handled through an
easy to understand sign-up wizard.
- Because
TaperOff
is completely controlled through the web site, you won't need to install
any software on your computer. So, it's easy to use TaperOff.net at work even
if your company does not allow you to install software there. When you get home, just
log back in to TaperOff.net if you need to make changes.
- We do not rent or sell your email address to
anyone.
- On the other hand, there is a risk associated with
continuing to smoke for a few weeks while you use taper off. Only you and your
doctor can weigh this risk and decide whether TaperOff.net is right for
you.
Research has proven Scheduled Reduction to be highly effective
Study summary from the Journal of Consulting and Clinical Psychology Volume
63, 1995. The study was funded by the National Institute of Drug Abuse
Cinciripini et al. have published results showing the
effects of smoking schedules on cessation outcome. Several procedures for
smoking prior to quitting were compared to determine which would produce the
highest abstinence rates one year later.
All procedures had a
preestablished quit date and a standard behavioral intervention, including the
contingent return of a $110 deposit depending on attendance, compliance with
instructions, and abstinence. However, the procedures differed in having a
particular schedule of smoking for the five weeks prior to the quit date. Four
groups were set up to compare 1)
gradual reduction by smoking at prescheduled times, 2) smoking usual
amount at prescheduled times, 3) gradual reduction by smoking at self-selected
times, and 4) smoking usual amount at self-selected times. Abstinence at one
year was 44%, 32%, 18%, and 22% for the four groups, respectively. The highest abstinence rates
were found in the two groups that were allowed to smoke at prescheduled times
only. For example, in the group that had gradually reduced smoking at
prescheduled times, abstinence was 44%--a remarkably high rate, considering
that the nicotine patch was not used. In contrast, the worst results
were found with the group which reduced smoking by lighting up at
self-selected times. The abstinence in this group was only 18%. Apparently,
these smokers were choosing optimal times and situations for enjoyment--and
subsequently had a very high relapse rate. In comparison, the prescheduling of
cigarettes meant that smoking occurred at times unrelated to critical events,
such as a cup of coffee, a meal, or a period of boredom. As a result, much of
the enjoyment was taken out of smoking, the stimulus control ("triggering") by
critical events was disrupted, and the opportunity to learn how to cope with
smoking urges was increased. The results of this research are particularly
important since many smokers who try to quit choose the "common sense"
procedure of cutting down at self-selected times-one of the worst procedures
they could devise. Cinciripini, P. M., Lapitsky, L., Seay, S., Wallfisch, A.,
Kitchens, K., and Vunakis, H. V. The Effects of Smoking Schedules on Cessation
Outcome: Can We Improve on Common Methods of Gradual and Abrupt Nicotine
Withdrawal? Journal of Consulting and Clinical Psychology, 63, pp. 388-399,
1995.
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