How To Quit Smoking: Tips For Overcoming Addiction

According to the World Health Organization (WHO), tobacco is generally considered to be the leading cause of preventable death. If you have a smoking habit, quitting can benefit your physical and mental health. You might start by making a plan, setting a date, listing what causes you to want to smoke, and avoiding these inciting events whenever possible. You might also eliminate reminders, such as lighters and ashtrays, and take action to manage cravings. Nicotine substitutes can help many people who are trying to quit smoking, so you may wish to ask your doctor whether they may be a good choice for you. Whether in-person or online, therapy can also be a helpful form of support as you work on letting go of this habit.

How to quit smoking and potential reasons to quit smoking

Finding a goal or source of motivation that you feel strongly about and sticking with it, especially through the physical withdrawal stage, may greatly assist you on the journey to quitting.

You might quit smoking to improve your health, lower your risk for disease, and extend your life. Smoking usually increases your risk for mortality from all causes of death, including cancer, lung disease, and cardiovascular disease. 

Smoking tobacco tends to be associated with lung cancer but can also cause throat, mouth, esophagus, stomach, and colon cancers. Still, health concerns with smoking may not end with cancer. Smoking can also increase one’s risk of cardiovascular and lung diseases, such as emphysema, which is generally chronic and incurable. Aside from disease prevention, quitting can also provide other health benefits, like improved breathing, oxygen and blood flow distribution, reduced cholesterol and blood pressure, denser bones, a stronger immune system, improved wound healing, and better vision.

Additional benefits of quitting smoking

Positive health changes from quitting smoking can also lead to other benefits, such as healthier skin, a cleaner mouth, and an improved sense of taste and smell. Regarding smell, the scent of smoke lingering on you and your clothes may no longer be a concern. Financial reasons for quitting smoking can also be common. By stopping, you can save money to put toward enjoyable and healthy items, events, and causes. 

It’s estimated that if you buy and smoke a pack of 20 cigarettes every day, you may spend approximately $188 each month on this habit. At this rate, in one year, you may spend $2,292; in 10, the amount can add up to $34,318. Therefore, the financial benefits of quitting smoking shouldn’t be underestimated, especially since the cost of cigarettes can be much higher than this in many parts of the United States. You can use this tool to see how much quitting smoking may save you.

Secondhand smoke and the welfare of others as motivation

People thinking about quitting smoking may be considering their friends, family, and significant others. Stopping this behavior may benefit the person quitting the most, but knowing that the people they care for can support them through the process may be additional motivation that can help them follow through and quit smoking. By quitting, you may also protect your loved ones from the harmful effects of secondhand smoke, which can have serious health consequences for those around you.

Think about what is most important to you and use that as your foundation to quit. As you continue to read, you may learn some useful strategies to make the process easier and increase your chances of successfully quitting.

Make a plan to stop smoking

Although many people may swear by the cold turkey method, which can still be a viable tactic for some people, you can improve your odds of successfully quitting by putting together a well-thought-out plan that you can commit to.

Going cold turkey usually means you drop the habit right then and there, even if it means throwing away an unfinished pack of cigarettes. This option can work, but it tends to be harsher as far as withdrawal symptoms and cravings. On the other hand, if you go with a plan, you can minimize the negative (but temporary) effects of quitting smoking. Below are a few steps for committing to a plan to quit. 

Set a date

One of the first parts of creating a plan can be to set a date for yourself and stick with it. Many people like to use this time to gradually cut back on how many cigarettes they smoke, which can reduce the nicotine levels in their blood and make withdrawal and cravings more bearable.

Try not to set a date that is too far in the future. In general, the sooner you can start, the better. If you delay for too long, you may lose the drive and motivation to quit.

List what causes you to want to smoke and avoid secondhand smoke

People who smoke often respond to events or situations that compel them to light up a cigarette. There can be everyday causes, like drinking coffee, having a large meal, going on work breaks, and driving, that can make people want to smoke. You may make yourself aware of emotional and social causes when you quit smoking. Emotional causes can include boredom, stress, anger, sadness, and even happiness, satisfaction, and pleasure. 

Social events that cause smoking urges may involve others around you and can be difficult to overcome because avoiding everyone who smokes may be difficult. Being near or seeing people who smoke, breathing in the scent, and going to social gatherings where there may be smokers, like bars and family gatherings, can incite the desire to smoke. If you have friends and family who smoke, explain that you want to quit. They can try not to have cigarettes lying out in plain sight and avoid offering you one. In addition, avoid secondhand smoke as much as possible. Even if you're not actively smoking, being exposed to secondhand smoke can make it harder to resist the temptation to light up and can still have negative effects on your health.

Eliminate tobacco reminders

Go through your house and vehicle and throw away any extra packs of cigarettes, lighters, matches, and ashtrays that you might have. Some people like to throw away old clothes that smell like tobacco smoke and have fresh, brand-new clothes prepared instead. If this option is not feasible, you can do your best to clean them or try dry cleaning. You can also consider cleaning all the furniture in your house if you smoke indoors.

Manage your cravings while quitting smoking

When you quit smoking, the urge to smoke can be quite powerful and pop up frequently, but there are steps you can take to ensure cravings pass. For example, you can find ways to distract yourself during this challenging time, such as hobbies and activities that you like. You can also chat with others, especially if you know people who have quit smoking in the past.

Try practicing deep breathing techniques and incorporating various forms of physical activity into your daily routine to reduce tension, stress, and anxiety, as well as drinking water and juice to stay hydrated and ease the effects of nicotine withdrawal. You can also find ways to keep your hands busy and manage the oral fixation that often comes with smoking. Some options you can try for either of these can be to write, do crossword puzzles, eat sunflower seeds, chew on gum or carrot sticks, or place a toothpick or straw in your mouth to stimulate the same hand-to-mouth sensation as smoking.

Consider nicotine substitutes

The Centers for Disease Control and Prevention (CDC) reports that the following symptoms tend to be common during the first few days after quitting tobacco: 

• Cravings for smoking or tobacco products
• Moodiness, irritability, and general upset feelings
• Restlessness
• Difficulty concentrating
• Sleeping difficulties
• Hunger and weight gain
• Increased anxiousness, sadness, or depression

Millions of successful quitters have used nicotine substitutes or nicotine replacement therapy to get through the toughest part of the quitting phase, which is usually the withdrawal that tends to happen in the first few days after you stop smoking. Although nicotine is generally responsible for the addiction to cigarettes, smoking cessation products that utilize gum, patches, lozenges, inhalers, and nasal sprays typically deliver a small, controlled dose of nicotine that can be enough to ward off withdrawal symptoms and cravings. These options can be safe when taken as directed, and medical experts often highly recommend this route. 

Nicotine replacement therapy products can typically be found over the counter at your local pharmacy, but if you need additional help, a doctor can also prescribe certain medications. Always consult a medical professional beforehand if you are exploring the option of using a nicotine substitute.

The BetterHelp platform is not intended to provide any information regarding which drugs, medication, or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. You should not take any action without consulting a qualified medical professional.

Find a support system, utilize social media, and prioritize your health

Even though you are the one who is quitting, you do not necessarily have to go through this challenging process alone. There can be many ways to find the help and support you deserve during this time, especially during the first week or so, when your urge to smoke will likely be at its highest. You may experience many different emotions and uncomfortable physical symptoms. Nonetheless, these feelings may be temporary. 

In addition to your friends and family, there are hotlines you can call to connect to a coach who can help you create a solid plan to quit smoking. Support groups where you can interact with others who are quitting smoking may also be available online on social media platforms or in your local area.

How therapy and social media support can help

Therapy can be helpful in the early quitting phase but also in keeping you smoke-free after the nicotine has entirely left your system. You may continue to experience many different emotions or sensations, such as missing the habit, but these may be the psychological effects of withdrawal. Many people who successfully quit have reported that they experienced mental cravings for months after their last cigarette. Quitting smoking can be a challenge because it usually requires that you overcome both your physical and psychological dependence on nicotine.

Most people who currently smoke have a desire to quit. For example, one study reported that approximately two-thirds of people who smoke want to quit, but only 20% may be interested in quitting in the next 30 days. Furthermore, 55% of all smokers have typically tried to quit in the past year, but only 7.5% may have sustained smoking cessation for at least a year. 

One reason for this low success rate may be that only a small percentage (about 31%) have sought evidence-based treatment to assist them in quitting. Another study reported that cognitive-behavioral therapy combined with basic health education often helped patients quit their smoking habits. In cognitive-behavioral therapy, your therapist can guide you through behavioral cessation and relapse prevention strategies that help you understand what is keeping you from quitting. Your therapist can also give you encouragement while teaching you coping skills that help you manage your emotions so you may not give in to the urge to light up a cigarette after a stressful event. Social media support groups can also provide encouragement and shared experiences, helping you stay motivated during quitting.

Benefits of online therapy for quitting tobacco

Finding the time to seek professional help can be difficult, even if you know you would benefit. Online therapy through a platform like BetterHelp can make connecting with a licensed therapist who can offer insight and support more accessible. In addition, you can complete a brief questionnaire to match with a therapist who has experience helping others eliminate unhealthy habits like smoking. A 2019 study investigated the potential efficacy of online treatment for smoking cessation and found that it was generally as effective as face-to-face treatment. If you’d like to quit smoking, online therapy may offer the support and guidance you deserve.