Those who are able to quit cold turkey may have a genetic advantage — 20 percent of people may have a genetic mutation that reduces the pleasurable effects of nicotine. [2] X Research source To increase your chances of success when quitting cold turkey, try to take up new activities to replace smoking (particularly something that will occupy your hands or mouth, like knitting or chewing sugarless gum); avoid situations and people that you associate with smoking; call a friend or a quitting hotline (such as 1-800-QUIT-NOW); set goals and reward yourself. [3] X Research source Consider having a backup strategy in case you are unable to go cold turkey. This is the easiest strategy to implement, but the most difficult to carry out successfully.
You will be more likely to quit if you stop smoking at once and then begin using NRTs as opposed to gradually smoking fewer cigarettes and using NRTs. In one study, 22% of abrupt smokers remained abstinent after six months and only 15. 5% of smokers who gradually cut back over two weeks remained abstinent after six months. Nicotine gum, patches, lozenges are often available over-the-counter and can be found at your local drug store. This strategy requires some financial investment for the purchasing of gum, patches, or lozenges. Nicotine replacement therapy is less successful for people whose metabolisms quickly process nicotine. Chat with your physician about your metabolism and the nicotine replacement therapy. [5] X Research source
Bupropion has been shown to have a significant impact on the effectiveness of smoking cessation programs for individuals who metabolize nicotine quickly. Check with your insurance company to make sure that these medications are covered by your prescription plan.
Check with your insurance provider to see whether counseling is covered by your health plan. Make sure that you’re completely ready to quit before trying any smoking cessation programs or tactics. You want to set yourself up for success—not failure—when trying to curb an addiction. Counseling can be a really helpful tool for identifying the barriers that prevent you from quitting. [9] X Expert Source Tracy Carver, PhDLicensed Psychologist Expert Interview. 7 January 2021.
Many smokers ingest Vitamin C candies and lozenges which they believe help curb their cravings. [11] X Trustworthy Source American Cancer Society Nonprofit devoted to promoting cancer research, education, and support Go to source Meditation can be a useful practice to help distract your mind for the desire to smoke.
Consult your physician to make sure that you are not combining medications in a way that may be unhealthy. Consider using an alternative method with a more established strategy.
Avoid smoking triggers like bars or other places where smoking is permitted. Hang out with non-smokers.
Keep your hands busy by playing with small objects like coins or paperclips, and keep your mouth busy by blowing through straws, chewing gum, or eating a healthy snack like carrot sticks. Find activities to do with non-smokers. Avoid activities that are triggers or where smoking will occur.
Be careful not to replace one addictive behavior with another. Take the money you save by not smoking and use it to reward yourself, buying something nice, treating yourself to a movie or a nice dinner, or even saving long-term for a trip.
Concentrate on staying smoke-free for short periods like a day or even a few hours. Thinking long-term about quitting (such as “I can never smoke again”) can be overwhelming and lead to anxiety that may trigger cravings. Practice mindfulness techniques, such as meditation, that help you focus your mind on right now and the success you are having at the moment.
Talk with your friends and family when you are putting together your plan for quitting. Their input may help you develop your strategy.
Consult your doctor about creating a plan to quit smoking. There are many websites and “quitlines” that can help you develop a plan.
What are the potential health risks of continued smoking? What is the financial impact of your dependence on smoking? What is the impact on your family and friends? Write down a list of the reasons you want to quit so that you can reference it later when want to smoke.
Avoid moving back your quit date. This will set a bad precedent and make it harder to adhere to future start dates.
Consider whether you want to quit cold turkey, use medication, or try a therapy. Each has its own pros and cons.
Get plenty of rest and avoid stressful situations if you can. Although it may seem like a good idea to try starting other new healthy habits at the same time, they might cause you extra stress and undermine your efforts to quit smoking. Do one thing at a time.
