Smoking can harm your body now and in the future. Cigarette smoking increases the risk of cancer, heart disease, stroke, lung disease, and other health conditions.
Quitting smoking—or never starting—is one of best things you can do for your health.
- If you don’t smoke, don’t start.
- If you do smoke, stop.
It’s never too late to quit, and help is available. Keep in mind that vaping is not a safe alternative to smoking.
Here are some steps to help you quit smoking.
Create a plan to quit smoking
Quitting can be hard. Cigarettes and many vapes contain nicotine, an addictive drug. Nicotine can make you crave cigarettes, even when you want to stop.
For some people, smoking is a social activity. Others fear they will gain weight if they quit. Many people smoke to manage stress and anxiety or to improve their mood. But smoking can actually make mood symptoms worse.
Quitting smoking starts with a plan. Give yourself a few weeks to get ready. Steps to help you stop smoking include:
- Set a quit date. Mark it on your calendar.
- Write down your reasons for quitting. These will help keep you motivated.
- Find ways to stay busy and distract you when cravings hit.
- Tell friends and family about your plan so that they can support you.
- Use free resources. If you live in the United States, these are some supports you can use:
- Call the free 1-800-QUIT-NOW helpline by the Centers for Disease Control and Prevention (CDC) to talk to a coach.
- Sign up for free text messages at SmokefreeTXT. This National Cancer Institute (NCI) service gives free 24/7 text support.
- Use a quit-smoking app. The NCI’s QuitGuide lets you track cravings and lapses by time and location.
Know your smoking triggers
Know what causes your urge to smoke. Make a list of your smoking triggers. These are the people, places, and situations that prompt you to smoke. They can be:
- Emotional: Some people smoke when they are in a good mood. Others smoke to deal with stress, boredom, or negative feelings.
- Routines: Smoking may be linked to activities such as watching TV, talking on the phone, or drinking alcohol.
- Social: A party, event, concert, or bar may spark the urge to smoke.
Avoid triggers as much as possible. Plan how to deal with them if they happen.
Get ready to fight cravings
Nicotine is addictive, and going without cigarettes can cause physical symptoms of nicotine withdrawal. These symptoms will go away in time.
Nicotine cravings are the worst 2–3 days after quitting. But cravings usually go away completely 4–6 weeks after quitting. Though cravings can be intense, they usually only last 3–5 minutes.
Plan ways to fight cravings. This may include getting support from friends and family, talking with a counselor, or using medicines to help you manage nicotine withdrawal.
Tips to help manage cravings include:
- Go for a walk or do something active.
- Do hobbies or activities you enjoy.
- Chew sugarless gum.
- Use a toothpick or straw to occupy your mouth.
- Keep your hands busy with stress balls, fidgets, model building, crafting, writing, drawing, gardening, puzzles, knitting, video games, or other activities.
- Drink water.
- Take deep breaths or try meditation or other relaxation techniques.
- Use mindfulness techniques like yoga or meditation to connect with your body.
- Spend time with non-smoking friends and family.
Consider medicines to help you quit smoking
Several types of medicines can help reduce cravings and withdrawal symptoms. Some require a prescription from a health care provider. Talk with your provider before using any medicines.
Nicotine replacement therapy
Nicotine replacement therapy (NRT) helps you quit smoking by giving small doses of nicotine. Some forms are available without a prescription, including nicotine patches, gum, and lozenges.
Your health care provider may prescribe nicotine replacement that comes in a higher dose or as an inhaler or nasal spray.
Other prescription medicines to help you quit smoking
There are also prescription medicines that do not contain nicotine, including:
- Bupropion SR (Zyban®)
- Varenicline (Chantix®)
These medicines can help reduce cravings to make it easier to quit.
A health care provider can help you understand your options. Medicines work best when used along with other support resources and a quit plan.
Consult with a health care provider
A health care provider can offer additional support to help you quit smoking. They can also help you monitor and manage health problems associated with smoking. If you are a smoker or former smoker, it is important to be aware of your risk of smoking-related health problems.
Certain medical conditions or treatments can increase the health risks of smoking.
- Childhood cancer: Childhood cancer survivors are at risk for many long-term health problems. Cigarette smoking increases these risks. By age 50, more than half of childhood cancer survivors have had a serious health problem, such as second cancers, heart disease, and lung problems.
- Sickle cell disease: People with sickle cell disease are at higher risk for heart and lung problems. Cigarette smoking raises blood pressure and increases the risk of heart disease and stroke. Smoking has also been linked to acute chest syndrome.
- Stem cell transplant: Smoking can cause serious problems for people who have had stem cell (bone marrow) transplants. Patients who smoke have an increased risk of death and of developing serious medical conditions such as heart and lung problems.
See a health care provider regularly and be honest about risk factors and lifestyle habits, including smoking, vaping, and alcohol use.
Vaping is NOT safe
Many people think that vaping is a safe alternative to cigarette smoking. This is not true. Smoking and vaping are both harmful to your health and can lead to nicotine addiction.
Do not use vaping to stop smoking. Do not use smoking to stop vaping.
Read more about vaping.
Quitting smoking can take more than one try. You may have to try several times before you quit for good. But you can do it. Make a plan and use the tools and resources that are a good fit for you.
