Person having a consultation to stop smoking

05.01.2026

How to successfully transition to a smoke-free life

Many people find it difficult to give up smoking – but with the right support, a smoke-free life is within reach.

Michèle Jenne, an experienced smoking cessation specialist at the Pain Clinic in Basel, shares practical strategies for successfully quitting nicotine. From targeted methods for reducing consumption to relapse prevention and stress management without cigarettes – learn how small changes in your everyday life can bring big health benefits. After just a few weeks, you will increase your lung function and significantly reduce your risk of cardiovascular disease.

Health benefits after quitting smoking

Methods for quitting smoking in Basel

Dealing with relapses and withdrawal symptoms

Tips for stressful situations without cigarettes

Programmes and groups in Basel to help you quit smoking

What health improvements occur after quitting smoking?

The positive effects occur after just a few minutes. Here is a brief summary of the health improvements:

After 20 minutes: Blood pressure and pulse rate decrease.
After 12 hours: The carbon monoxide level in the blood drops to normal levels, so that all organs are better supplied with oxygen again.
After 2 weeks to 3 months: Blood circulation and lung function improve.
After 1 to 9 months: Coughing fits and shortness of breath decrease. The cilia in the bronchi, which are responsible for cleaning the lungs, work better again – mucus is transported more effectively from the lungs to the throat, reducing the risk of infections (such as pneumonia and bronchitis).
After one year: The risk of coronary heart disease (CHD) is now only half that of a smoker.
After two to five years: The risk of heart attack has decreased significantly – it is now the same as that of a non-smoker.
After five years: The risk of mouth, throat, oesophagus and bladder cancer has been reduced by half.
After ten years: The risk of laryngeal and pancreatic cancer decreases. The risk of dying from lung cancer is now only half that of someone who still smokes.
After 15 years: The risk of coronary heart disease is now the same as that of someone who has never smoked.

What methods for quitting smoking do you offer at your practice in Basel?

Individual counselling for personalised support in quitting smoking or reducing nicotine consumption (also for alternative products such as vapes, snus, HTPs, shishas, etc.). The counselling service includes analysis of smoking behaviour, information about the background of nicotine addiction, motivation reinforcement, development of alternatives, carbon monoxide measurements, information about medication options, advice on nicotine replacement products, strengthening of resources, and relapse prevention.

How do you support patients who experience relapses or withdrawal symptoms?

There are various approaches that can be used.

When it comes to withdrawal symptoms, educating patients about cravings (extreme addiction) is essential. If patients know what symptoms can occur and to what extent, it is very helpful to use a strategy or alternative, for example. These should be tried out, practised and learned before quitting – so that they can be used in the event of cravings.
With regard to relapses, it is important to differentiate. If it is a one-off event, it is referred to in technical jargon as an "incident". These things can happen. It is important that patients then refocus on their goal and individual motivation in order to continue on the path to becoming smoke-free.
If it is indeed a relapse, it is beneficial to have a relapse prevention plan or "emergency plan" that has been developed in advance. It should be noted that, on average, it takes several attempts before quitting smoking is successful in the long term. Knowing this can also take some of the pressure off after a failed attempt. However, studies have also shown that each subsequent attempt is more likely to be successful. And this, in turn, can motivate patients to continue on their journey. At this point, reinforcing motivation during counselling is very important.

What tips do you give for stressful situations without cigarettes?

If a person has experienced that a stressful situation can be coped with even without cigarettes, this motivates them and strengthens their self-efficacy. However, it is important that the alternatives/strategies are tried out first and (if the strategy suits you personally) practised consistently. Only then can the strategy be called upon in a stressful situation. Beforehand, it is also important to reflect on what the actual need is in a stressful situation – e.g. calming down when emotionally agitated? Or comfort when frustrated? There are many possible situations.

In smoking cessation counselling, we work together to identify the actual underlying causes/needs and plan individually tailored alternatives and strategies.

Are there any special programmes or groups in Basel to help people quit smoking?

So far, individual counselling sessions have been offered. It is difficult to plan a group programme for inpatients, as the number of smokers varies greatly. In an outpatient setting, a group programme would make sense if there is demand for it.

Our expert on quitting smoking: Michèle Jenne

Michèle Jenne is an expert in prevention and smoking cessation with many years of experience in providing individual counselling to patients in Basel. She supports those affected on their journey to becoming smoke-free – with practical strategies, motivational techniques and a personalised approach aimed at long-term success.

info@schmerzklinik.ch

+41 61 295 89 89

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