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Wondering how to quit smoking?
You are not only in the right place but have made a vital first step in the right direction.
Thats no small feat.
The problem is that theyre addicted to nicotine.
The key factor is readiness.
As for how to know youre truly ready?
Take stock of your emotions.
Are you sick of the habit that has you in its clutches, both physically and financially?
Readiness is being tired of doing it already and wanting to get rid of it.
This is the key factor for everyone, and if theyre ready, then they will have success.
Why should I quit smoking?
My sister was finally inspired to quit vaping when she noticed it was negatively impacting her skin.
Cigarettes contain tar carbon monoxide, which is actually pesticides, Dr. Smith says.
Because of that, they can lead to pretty serious heart problems and even progress to heart failure.
We also know that they cause blood clots that can form stomach ulcers.
Here’s what to expectincluding benefits, potential side effects, and what to do in social situations.
Now lets talk about cancer.
And lets not forget about the other benefits youll see when you understand how to quit smoking.
It doesnt necessarily reverse that, but it prevents it from getting worse.
Quitting smoking can help.
For men, quitting decreases the risk of impotence down the road.
While many people smoke to relax, people actually report improvements inmental healthafter quitting, says Dr. Rubinstein.
And of course, quitting will inevitably save you money.
How much, exactly?
Before anything, be sure not to overload your plate with aspirations and goals before you even begin.
Its too much and can be overwhelming, Dr. Rubinstein says.
Pick one big thing like quitting smokingthats the best thing for your health.
But overall, pick one big goal, like quitting smoking, and stick to just that.
and list everything, says Dr. Smith.
If its a physical list, keep it nearby or somewhere easy to access, like inside your wallet.
If its digital, save it in your Notes app.
Dr. Rubinstein recommends doing the same with photos of your main reasons to quit.
Is ityour dog, because you want to avoid second- and third-hand exposure?
Is it your kid?
Is it your health or your skin?
Every single expert interviewed for this story suggested picking a firm quit date.
The reason for that is its a good idea to prepare.
I want to do it.
This is not only for accountability but so your friends and loved ones dont unintentionally hinder your progress.
Gymtimidation is a real thing, but I can promise you no one is actually paying attention to you.
Having a clear plan gives you the best success, Oberleitner explains.
As part of your plan, consider taking the following steps.
Get started with your plan from there, says Obertleitner.
Finally, review lists of common motivations for quitting and common triggers for smoking.
Focus in on your top three on each of those lists and plan for them, Oberleitner continues.
The more personalized your approach, the better you are set up to succeed.
Thus prepping your environment in advance of your quit is essential.
If you smoke at home, box up or throw away those vape pens, ashtrays, and lighters.
Next youll want to identify whom you’re able to turn to for support.
This can be in person or online, adds Dr. Rubinstein.
In fact, he routinely answers smokers questions on Instagram and TikTok via educational videos.
Familiarize yourself with them in advance of your quit date.
This is also a fantastic time to pursue therapy and/or mental health counseling to help you through quitting.
A step-by-step guide if 2025 is the year you’re finally ready to hand in your resignation.
Atop therapy, youll need to find new ways to manage stress and anxiety as it comesbecause it will.
Anticipate tough times ahead, says Alpert.
In that pre-quit-date period, you could do things like start practicing stress-reduction activities, adds Oberleitner.
If you really have no idea where to start, try coloring books for the time being.
At the very least, it will serve as distraction at the height of your cravings.
Sometimes estimates from clients have been as much as two hours of their day.
That is a lot of time that you canand need tofill with new activities.
Its never the best approach to take away something you enjoy [without replacing it], she continues.
The key is that it is something active and typically done while smoking.
Fill the time with something that makes you feel good!
Be sure to plan how youll manage cravingsand especially when you least expect it.
This tough time is temporary.
you’re able to get through it.
Its essential to prepare for common withdrawal symptoms.
You might feel more irritable, hungry, and tired, among other things, Dr. Rubinstein says.
According to Alpert, oftentimes people who quit deal with an increase in hunger.
You may snack a little more, he says.
Your metabolism, which increases during smoking, will also be restored to a normal rate.
This is part of the process of quitting, but its temporary.
Consider medications to help with the quit attempt, says Oberleitner.
Both over-the-counter nicotine medications and prescribed medications can be quite helpful.
Dr. Smith agrees, reiterating the importance of working with your doctor to find an ideal solution.
We look at whats available and ensure that it can work for that individual, she adds.
First, if there are stressors you’re free to reduce, do it.
She also suggests building new ways to manage those stressors in the days leading up to your quit date.
“The other key thing to avoid is being around other people who are smoking, Oberleitner continues.
Plus, the thought that they might not get those outside breaks with friends and family can be hard.
It might mean asking people you live with to make temporary changes to support you, she says.
One of Oberleitners favorite activities for managing cravings is called urge surfing.
The idea behind it is that cravings or urges do not last forever, she says.
Learning to sit with and really feel those urges will pay off in the long run too.
This helps us break the cycle of craving to smoking, Oberleitner says.
We learn that smoking is not the only thing that leads to the reduction in cravings.
Its never a bad idea to stay active, but doing so when quitting smoking is especially important.
Im a huge believer in exercise, Dr. Rubinstein says.
Even if its just walking, you could find someone that agrees to walk with you.
Same with staying hydrated.
Start drinking a lot of fluid when you quit.
It cleans your body of the nicotine, Dr. Rosenberg says.
He suggests keeping a small sports bottle with you at all times.
Dr. Rosenberg also recommends taking B complex vitamins for about a month.
It reinforces the fact that they do not want to smoke, he says.
How long does it take to quit smoking?
The quitting process is different for everyone and can take multiple attempts.
However, there is much more to it than that.
Thats harder to break.
But one thing is for sure: It gets easier with time.
What wont be easy, however, are the first few weeks.
Understand that the first two to three weeks will be the toughest, says Alpert.
Thats when your psychological withdrawal symptoms will be strongest.
Remind yourself that this tough time is temporary.
you’re able to get through it.
What happens if you relapse or slip up?
Slip-ups and relapses happen.
Were all human, says Dr. Rubinstein.
If you have a slip, let it slide.
Just pick up where you are and keep going.
Dr. Smith agrees: Do not not beat yourself up.
In fact, it arms you with even more knowledge for your next quit attempt.
Take time to note what you learned, advises Oberleitner.
What can you learn about when the relapse happened?
After you take the time to learn, decide if you need more support or a new approach.
