Lung Health How to Realistically Quit Smoking: 24+ Steps to Take Right Now By Angelica Bottaro Updated on December 06, 2023 Medically reviewed by Susan Russell, MD Print Table of Contents View All Table of Contents How to Quit Quitting Quickly Coping with Withdrawals Relapse Reminders What to Do Instead of Smoking Resources Quitting smoking is challenging. You may have heard the term, “quitting nicotine is harder than quitting heroin,” and according to some research, that sentiment is true. Combining nicotine dependence and the habitual nature of smoking is what makes it such a brutal vice to overcome, but some ways you can quit smoking include: MedicationsCessation devices such as vapes, inhalers, gums, and patchesCounseling This article discusses the various quit-smoking aids available, how to get through nicotine withdrawals, and resources to help you when it seems impossible to quit. Catherine Falls Commercial / Getty Images How to Quit Smoking: Goal Setting and Available Options Smoking tobacco can lead to various harmful health effects, such as various cancers, chronic obstructive pulmonary disease (COPD), and heart disease. It is the leading cause of preventable death. Because of that, medical professionals have worked tirelessly to help smokers kick the habit through different quit-smoking aids and cessation devices. Natural/Herbal Therapies There are several natural approaches people can take when it comes to quitting smoking. They include: Acupuncture: Acupuncture involves the use of thin needles placed into various points in the body to help relieve cravings and help people quit smoking. For smoking, the needles are placed into multiple areas in the ear. Research shows that acupuncture can be a great help alongside other smoking cessation devices when quitting smoking. Black pepper essential oils: While black pepper essential oil is not a miracle quit-smoking aid, research has shown that it can help reduce intense cigarette cravings in people trying to quit. To use this aid, you place one drop of the essential oil onto a tissue and inhale it for two minutes until the craving diminishes. Fresh lime juice: While further research is needed, studies have found that lime juice could be just as effective, if not more so, than nicotine gum. While experiencing a craving, people can consume lime juice to help abstain from smoking. Meditation: Meditation and mindfulness involve retraining the mind to improve overall well-being. According to research, using meditation as a way to help quit smoking can be effective in some people by changing the way they cope with specific scenarios that cause them to smoke while also managing the negative feelings of withdrawal. Statistics on Quitting Smoking According to the Food and Drug Administration (FDA), over half of all adult smokers attempt to quit each year. Only 8% of people who try to stop succeed in the six to 12 months following their attempt. While that number may be low and disheartening, it doesn't mean that your attempts have to go the same way. It also doesn't mean that you can't continue to try to quit even if you've relapsed. Best Non-Medical Ways to Quit Smoking Medical Ways Those who need medical intervention to quit smoking can try oral medications designed to turn people “off” of smoking. These medications include: Chantix (varenicline) Zyban (bupropion, Wellbutrin) These medications work by: Reducing cravings for nicotine and withdrawal symptoms Mimicking the effects of nicotine on the brain so that you don’t feel the urge to smoke Reduces enjoyment in smoking by stimulating parts of the brain that nicotine usually attaches to Medications, although viable and effective, do come with side effects. That said, since these medications are designed for temporary use, the health benefits far outweigh the side effects that could develop when taking these medications. Disparities and Limitations of Current Treatments While there are many therapies available to quit smoking, cost, and accessibility remains a factor for many people who smoke. Medications and other smoking cessation aids and treatments could end up costing more than a person can afford, or their insurance does not cover it. This can make the stress of quitting smoking harder to deal with and, thus, more challenging to achieve. Many states have toll-free quit lines that can connect people trying to quit with free counseling and some nicotine replacement therapies. Cold Turkey Cold turkey is the most natural approach to quitting smoking. It involves picking a quit date and completely removing tobacco from your life in one go. People who quit this way will have to deal with nicotine withdrawal symptoms that are much worse than if they used a smoking aid. However, quitting smoking cold turkey can actually be a viable way to kick the habit. Many studies examined the success rates of quitting smoking cold turkey and found that cutting it out and sticking to it may be the most effective way to quit smoking over all other types. However, it depends on how heavily a person smokes. Nicotine Withdrawal Symptoms People may experience several withdrawal symptoms when quitting smoking, some of the most common including: Strong urges or cravings to smoke Irritability, mood swings, feeling upset Feeling restless or jumpy Difficulty concentrating Sleep disturbances Weight gain and increased appetite An increase or new onset of feelings of anxiety, sadness, or depression Hypnotherapy Hypnotherapy has been studied as a possible aid in quitting smoking. A hypnotherapist leads a person into a meditative and focused mental state. This is designed to open someone’s mind up to more suggestive advice. Then, the hypnotherapist targets specific triggers and adverse outcomes of smoking to help “trick” the mind into quitting. Research surrounding hypnotherapy as a quit-smoking aid has found that it could be beneficial for those who want to quit, but when used alone, people may find that success rates are low. The best way to use hypnotherapy to quit smoking is alongside other cessation aids, such as nicotine replacement therapy. How to Quit and Stay Off Vaping Counseling Counseling for quitting smoking involves meeting with a mental healthcare specialist to discuss the impacts smoking has on a person, as well as their current lifestyle and state of mind. In recent studies, counseling has been shown to increase the chances that a person succeeds when quitting smoking by roughly 40–80%. Individual and group counseling can be used effectively. Nicotine Replacement Therapy (NRT) Nicotine replacement therapy, or NRT, works by delivering small amounts of nicotine to the body while a person refrains from smoking cigarettes. Over time, the amount of nicotine is lowered. This gradual method helps to reduce the withdrawal symptoms that develop in people who are quitting smoking while slowly decreasing the amount of nicotine they get over time. Some possible NRTs include: Patches Gum Inhalers Lozenges Nasal sprays Each person will choose the right amount of nicotine they need in their NRT based on a conversation about how much they smoke per day. By getting the proper level of nicotine in the body through NRTs, successfully quitting can be more manageable. Quitting While Pregnant Smoking while pregnant can severely harm a developing fetus, so it’s vital to quit as soon as possible after finding out you are pregnant. The best way to quit smoking during pregnancy is by using NRTs or e-cigarettes, as they have been rated safe to use. However, you should speak to your healthcare provider when quitting smoking to discuss what would be best for you based on your current level of health, how much you smoke, and where you are in your pregnancy. If other members of your household smoke, they should also quit. The Unique Dangers of Smoking for Women Quit Smoking Apps Many people turn to quit-smoking apps to help them get over their cravings. Many apps will offer different information and support to stay on track, such as: How your health has changed while you're quittingHow much money you're saving by not purchasing cigarettesDaily rewards The research regarding the success of these apps is limited and mixed. That said, many people can see success if they adhere to the app and stay strong during the process. Lung Detox: How to Cleanse Your Lungs Can You Quit Tobacco Quickly? Quitting tobacco can be a difficult journey because of withdrawal symptoms and the fact that people have to change a large part of their lifestyle to suit their new non-smoking ways. Because of this, it may be challenging to quit quickly. That said, specific methods of quitting smoking, such as cold turkey, are effective at ridding the body of nicotine fast. Even if you do happen to quit smoking quickly, you will likely still experience withdrawal symptoms for two to four weeks after your last cigarette. Quitting Cannabis and Cannabis Withdrawals Unlike nicotine and tobacco, cannabis does not have a high rate of addiction. Those who smoke cannabis have a 10% chance of becoming addicted. This makes it easier to quit than cigarettes. That said, there are still some withdrawal symptoms associated with quitting cannabis, such as:Sleep disturbances, having difficulty falling asleep, or feeling fatigued throughout the dayDecrease in appetiteIncreased feelings of anxiety, anger, or aggressionCravings for cannabisDifficulty concentratingAbdominal painTremors or shakingSweatingFever or chillsHeadaches Coughing After Quitting Smoking How to Get Through Nicotine Withdrawals Dealing with nicotine withdrawals can make a person feel as though they are losing their mind. The mental and physical symptoms of withdrawal can be challenging to cope with, even if you’re aware that it’s simply the nicotine leaving your body. To cope with these withdrawals, you can: Avoid certain situations or activities that trigger you to smokeFind a substitute for smoking, such as chewing gum, vegetables, or hard candy to keep your mouth busyDeep breathing exercises while cravings are strongReminding yourself that the feelings will passTake a walk or engage in other physical activities you enjoyReduce caffeine and sugar intakeMeditate or practice mindfulnessDevelop stress and relaxation techniques to self-soothe when dealing with the mental aspects of withdrawalSeek out support from friends, family, or a support group Knowing and Avoiding Triggers When quitting smoking, you’re making a good decision for your future. But there will be triggers that may prompt you to smoke in everyday life. The first thing to do to manage those is to get to know what they are and avoid them. You can do this by assessing the emotional feelings that drive you to smoke, figuring out how to cope with them differently, and avoiding triggers, such as other smokers, as best you can. SmokeFree.Gov suggests:Finding a replacement activityKeeping your hands or mouth busyGetting out to exerciseChanging your routineTalking about emotions you’re feeling with a trusted confidanteListening to calming musicPracticing deep breathing The Icky Threes of Smoking Cessation Reminders If You Relapse Since quitting smoking is so hard, it’s normal to have a relapse. In fact, it can take anywhere from eight to 10 attempts to succeed. So, if you do relapse, it’s important to go easy on yourself and give yourself some grace. Quitting smoking is the hardest thing that many people will have to do in their lifetime, and knowing that can make a relapse much easier to deal with. Other ways to approach another attempt after a relapse include: Staying positive: Every time you try to quit smoking, you’ll be a little closer to becoming a person who doesn’t smoke. Don’t let negativity weigh you down, and think positively about your next attempt. Learn from any mistakes: Pay attention to what drove the relapse and then work on eliminating that trigger the next time you try to quit. Set a new plan of action: Even if you relapsed, you don’t have to accept defeat. Set a new action plan in motion and stick to it again. Regroup: If you tried cold turkey and relapsed, maybe on the next attempt, you could try a new approach, such as using NRTs. There is no harm in getting help. 5 Free iPhone Apps to Help You Quit Smoking What to Do Instead of Smoking There are many things you can do instead of smoking while going through withdrawals and dealing with cravings. They can include: Chewing gum Sucking on hard candy, suckers, or straws Keeping fresh, low-calorie vegetables on hand, such as carrots or celery, to chew on when you have a craving Calling a friend to help combat a craving Squeezing a handball Beading or needlework Changing your routine Exercising Deep breathing exercises Talking to someone about how you’re feeling Meditating Taking a shower or bath Telling yourself no out loud when you feel close to giving in to a craving Practicing affirmations about how much better your health will be once you quit Wearing a rubber band around your wrist and smacking it when you’re up against an intense craving Choosing the Right Way to Quit There is no right or wrong way to quit as long as you succeed eventually. The critical thing to remember is that although quitting smoking is challenging, you can do it with the right help and support in place. How Daily Rewards Can Help You Quit Smoking for Good Resources to Support Those Working to Quit Smoking There are many resources you can turn to if you want to quit smoking. They include: American Cancer Society Quit for Life American Lung Association Lung Helpline & Tobacco Quitline National Cancer Institute Smokefree.gov The U.S. Department of Health and Human Services Be Tobacco Free American Lung Association Freedom from Smoking Nicotine Anonymous These resources are available to people who need support when trying to quit, whether it be someone to talk to when going through a terrible period of cravings and withdrawal to meetings and community support. Nicotine Anonymous has meetings all over the country that could help connect you with other people who are quitting smoking as a way to push you toward success. Why Are You Afraid to Quit Smoking? Summary Quitting smoking is one of the hardest things you will ever have to do, and if you've tried to quit before, you already know that. While the physical addiction is challenging in and of itself, the mental habit can be just as hard to break because of how used to smoking you may be in specific situations. While quitting is difficult, dealing with the consequences of long-term smoking is something that no one wants to have to face. That's why it's vital to stop, even if it takes 100 tries. The more you try to quit, the closer you will be to becoming a person who used to smoke. If you need help, contact your healthcare provider and support resources. With the right mindset, know-how, and support team, you can do anything, including quitting smoking. 23 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 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BMJ Open. 2016 Jun 9;6(6):e011045. doi:10.1136/bmjopen-2016-011045 NHS Inform. Stopping Smoking After a Relapse. American Cancer Society. Help for cravings and tough situations while you're quitting tobacco. SmokeFree.Gov. Fight cravings. By Angelica Bottaro Angelica Bottaro is a professional freelance writer with over 5 years of experience. She has been educated in both psychology and journalism, and her dual education has given her the research and writing skills needed to deliver sound and engaging content in the health space. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit