How to Quit Smoking

We all know quitting smoking is tough — that’s because nicotine is incredibly addictive. But here’s the good news: the moment you stop, your body starts healing right away.  

Most people experience withdrawal for just a few days to a few weeks before things start to get easier. Talk to your doctor about strategies for quitting.

If you’re ready to quit, here are some gentle tips to help guide you through this journey: 

Tips for Quitting

1. Get Ready

• Pick a quit day: Mark it on your calendar.
• Find a buddy: Team up with someone who might quit with you for extra support.
• Notice your triggers: When and why do you usually smoke? Maybe it’s with your morning coffee or during a break.
• Shake up your routines: Change where and how you smoke. Keep cigarettes in a different spot or try using your other hand.
• Delay the urge: When you want a cigarette, wait a few minutes and distract yourself.
• Cut back slowly: Start buying just one pack at a time or switch to a brand you don’t like. 

2. Quit Day

• Toss out all your cigarettes and ashtrays.
• Change your usual habits — for example, try sitting somewhere different at breakfast.
• When cravings hit, do something fun or active instead.
• Keep things handy to chew on, like gum, hard candy or toothpicks.
• Celebrate your progress every evening. Watch a movie or treat yourself to a favorite meal. 

3. Keep Going Strong

• Feeling tired or irritable is normal — it will pass!
• Move your body with walks, bike rides or any activity you enjoy.
• Focus on the positive: better health, fresh breath, more money saved.
• Stay busy when you feel tense and eat regular meals. Hunger can feel like a craving.
• Save the money you’d usually spend on cigarettes in a jar — watch it grow!
• Share your success with friends and family; their support makes a difference.
• If you slip up, don’t worry. Many smokers need a few tries to quit for good. Keep going!

And if you want extra help, don’t hesitate to talk to your doctor or  join a support group.