Quitting Smoking
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Quitting Smoking
Thinking About Quitting?
When you're craving tobacco, it's hard to focus on quitting. Preparing yourself before you quit can help. Before you quit, get ready for a life without nicotine.
One Man's Story: Planning was key to John's success. “The [stop-smoking] class taught me how to get ready to quit.� —John, 39 |
Think about your reasons for quitting
What would motivate you to quit smoking? Think about it. It's important to have your own reasons for quitting.
Use this self-test to help you discover what
might
motivate you to quit smoking 
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Staying healthy is a common reason to want to quit smoking. Or maybe you want to feel more in control of your life, instead of feeling controlled by tobacco. Teens may have other reasons to quit smoking.
Talk to your family and friends about quitting. Their support might help you decide to quit.
Know the risks of smoking
What worries you about smoking? Make a list. Talk about it with your doctor. You may worry about:
- Health problems. Are you out of breath when you walk up the stairs? Are asthma symptoms getting worse? Are you coughing a lot?
- Long-term health risks. Are you afraid of having a heart attack or stroke? How about lung disease or cancer?
- Risks to others. Do you worry about family members getting lung cancer and heart disease? Are you afraid that your children might start smoking because you do? Are you concerned that your baby may die of sudden infant death syndrome (SIDS) if you smoke? Maybe your children have frequent ear infections or asthma.
One Man's Story: It was throat pain that helped Nate give up smoking for good. Dealing with a sore throat all the time just wasn't worth it anymore. "In the end, I made up my mind and quit."—Nate, 27 |
Look forward to the rewards
What do you gain by quitting? You can:
- Have a younger-looking and healthier body.
- Set a
good example for others (especially children).
- If you smoke, your child is more likely to smoke.
- If your teen smokes, he or she is more likely to quit smoking if you quit.3
- If your child never smokes during the teen years, he or she is less likely to start smoking in the future.
- Save money by getting rid of the
cost of smoking. To find out how much you spend on
cigarettes, see the
Interactive Tool: How Much Is Smoking Costing You?
- Be in control of your habits.
Prepare for roadblocks
What could make you start smoking after you stop? Triggers could be events, places, or even people. Alcohol and stress are major triggers for many people. You may always have a smoke after lunch or during happy hour on Fridays. Does your best friend smoke? You can't always avoid these challenges. But you can plan for how to deal with them.
Possible roadblock | What you need to know |
|---|---|
Cravings and nicotine withdrawal. Symptoms include: feeling grouchy or depressed and having trouble sleeping or concentrating. | Here are some things that can help:
For more help, see: |
Failure in the past | If you weren't able to quit in the past, don't lose hope. Studies show that each time you try to quit, you will be stronger and will have learned more about what helps and what makes it harder. Most people try to quit many times—sometimes as many as 8 to 10 times—before they can quit for good.2 |
Weight gain | You may gain some weight when you stop smoking. Don't try to avoid this by going on a strict diet at the same time. This will make it even harder to stop smoking. You can take steps to lower your chance of gaining weight:
|
Depression | Medicines and counseling can help treat depression. Talk to your doctor. |
Lack of support | Support can improve your chances of quitting. Look for people who have stopped smoking, or seek out those family and friends who support your goal to quit. Online and phone support can also help:
|
Living with or being around someone who smokes | It would be easier for you to quit if those around you didn't smoke. If this isn't an option, talk to the person(s) about not smoking around you. Avoid places where others are smoking if you can. |
Alcohol | Drinking alcohol can increase your desire to smoke. Try drinking less alcohol during the first 3 weeks after you quit. |
Stress | Stress can lead to smoking. Learn new ways of coping with stress. For suggestions, see the topic Stress Management. |
Missing your smoking habits or not being able to avoid smoking triggers | Assess your tobacco use
|
Teen issues, such as fitting in with the crowd and dealing with stress | Fresher-smelling clothes and breath are just a few reasons for teens to quit smoking. They may actually improve their chances of fitting in. Also, feeling good physically may help teens deal with stress in healthier ways than by smoking. If you are worried about a teen who smokes, see: . |
Quitting smoking when you have other health problems
If you have depression, anxiety, or a similar problem, or if you have had an alcohol or drug use problem, try to care for that problem before you try to stop smoking.
Some people who have had one of these medical problems find that the problem returns when they try to quit smoking. If you have any of these problems, talk to your doctor before you quit smoking. After you quit, seek help right away if you see signs that the problem is returning.
Smoking can also affect the level of certain medicines in your blood. If you take medicines for a health problem, talk with your doctor before you quit smoking to see whether you should change the dose of any of your medicines.
Last Updated:
July 24, 2007- Author:
- Debby Golonka, MPH
- Medical Review:
- Kathleen Romito, MD - Family Medicine
John Hughes, MD - Psychiatry
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