Jump to content

Choose locationChoose Location
  • Sign in or Enroll
    • Open I want to choose my medical group or hospital
    • Clear my location
Change Location

We've expanded your view

You are now viewing all services in the Sutter Health network. You can change your location above to narrow your view to a medical group, hospital, city or zip.
Sutter Health
  • Video Visits
  • Find Doctors
  • Find Locations
  • Treatments & Services
  • Locations
  • Sign in or Enroll
    • Video Visits
    • Find Doctors
    • Find Locations
    • Treatments & Services
    • COVID-19 Resources
    • Pay a Bill
    • Symptom Checker
    • Get Care Today
    • Diseases & Conditions
    • Health & Wellness
    • Classes & Events
    • Research & Clinical Trials
    • For Patients
    • About Sutter Health
    • Giving
    • Volunteering
    • Careers
    • News
    • For Medical Professionals
    • Other Business Services
Close Search
  • Home
  • Health and Wellness
  • For Teens by Teens
  • Smoking
  • How to Quit Smoking
Content

How to Quit Smoking

Don’t give in to ads! Learn smart strategies to quit nicotine for good.

Teens Participating in the Summer Wellness Programs

Teens Participating in the Summer Wellness Programs

Palo Alto Medical Foundation

Nancy L. Brown, Ph.D., M.A., Ed.S

Nancy L. Brown, Ph.D., M.A., Ed.S

Palo Alto Medical Foundation

The difficulty people face when quitting smoking proves how extremely addictive nicotine is. Fortunately, within two weeks of quitting most withdrawal symptoms disappear and your body begins repairing itself.

Promising therapies, including medications, behavioral therapies and nicotine replacement, can support you if you want to quit.

Remember: Tobacco companies spend billions of dollars every year to entice adolescents and young adults into smoking. Ads are subtle, featuring sexy young adults having fun while holding cigarettes. These tobacco companies are exploiting you and your generation, trying to sucker you into becoming a lifelong smoker. Resist manipulative advertising!

Tips for Quitting

Trying to quit risky behavior and habits — such as smoking — can be one of the hardest things to experience in your life. Here are some tips to help you through this difficult process.

1. Get Ready

  • Set a date for quitting. If possible, have a friend quit smoking with you.
  • Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking, such as drinking your morning cup of coffee or driving a car.
  • Change your smoking routines. Keep your cigarettes in a different place. Smoke with your other hand. Don’t do anything else when smoking.
  • Smoke only in certain places, such as outdoors.
  • When you want a cigarette, wait a few minutes. Try to think of something to do instead of smoking.
  • Buy one pack of cigarettes at a time. Switch to a brand of cigarettes you don’t like.

2. On the Day You Quit

  • Get rid of all your cigarettes. Put away your ashtrays.
  • Change your morning routine. When you eat breakfast, don’t sit in the same place at the kitchen table. Stay busy.
  • When you get the urge to smoke, do something else instead.
  • Carry other things to put in your mouth, such as gum, hard candy or a toothpick.
  • Reward yourself at the end of the day for not smoking. See a movie or go out and enjoy your favorite meal.

3. Keep Up the Good Work

  • Don’t worry if you are sleepier or more short-tempered than usual; these feelings will pass.
  • Try to exercise. Take walks or ride a bike.
  • Consider the positive things about quitting. A positive attitude will help you through the tough times.
  • When you feel tense, try to keep busy.
  • Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke.
  • Start a money jar with the money you save by not buying cigarettes.
  • Let others know that you have quit smoking. Most people will support you.
  • If you slip and smoke, don’t be discouraged. Many former smokers tried to stop several times before they finally succeeded. Quit again.
  • If you need more help, see your doctor.

Last Reviewed: October 2013

Related Articles

  • Tanning & Sun Exposure
  • What is Sexual Harassment?
  • A Story About Race and Identity
  • Consent and Consensual Sex
  • How to Change Negative Thinking Patterns
  • All About Alcohol

More Resources

View Sutter's Drug Guide

Drug Guide

Look up prescription and over-the-counter drug information.

View Sutter's full medical library

Medical Library

Look up helpful health information.

View Sutter's full library of disease and conditions

Diseases and Conditions

See our full library of diseases and conditions.

View information for Sutter Health Patients

Patient Information

Practical info for Sutter patients.

Tools and Quizzes

Tools and Quizzes

Online tools to help you make decisions about your health.

The Sutter Health Network of Care
Expertise to fit your needs
Primary Care

Check-ups, screenings and sick visits for adults and children.

Specialty Care

Expertise and advanced technologies in all areas of medicine.

Emergency Care

For serious accidents, injuries and conditions that require immediate medical care.

Urgent Care

After-hours, weekend and holiday services.

Walk-In Care

Convenient walk-in care clinics for your non-urgent health needs.

About Sutter

  • About Our Network
  • Annual Report
  • Awards
  • Community Benefit
  • Contact Us
  • News
  • Giving
  • Find Care

  • Birth Centers
  • Care Centers
  • Emergency Rooms
  • Hospitals
  • Imaging
  • Labs
  • Surgery Centers
  • Urgent Care
  • Walk-In Care
  • View All >
  • Featured Services

  • Behavioral Health
  • Cancer Services
  • Family Medicine
  • Home Health and Hospice
  • Orthopedics
  • Pediatrics
  • Pregnancy
  • Primary Care
  • Women's Health
  • View All >
  • Patient Resources

  • Accepted Health Plans
  • Classes and Events
  • Estimate Costs
  • Flu Resources
  • Health and Wellness
  • Medical Records
  • Medicare
  • My Health Online
  • Pay a Bill
  • Symptom Checker
  • Our Team

  • For Employees
  • Physician Careers
  • Recruiting Events
  • Sutter Careers
  • Vendors
  • Volunteers
    • ADA Accessibility
    • Contact
    • Privacy
    • Do Not Sell My Personal Information

    • LinkedIn Opens new window
    • YouTube Opens new window
    • Facebook Opens new window
    • Twitter Opens new window
    • Glassdoor Opens new window
    • Instagram Opens new window

    Copyright © 2021 Sutter Health. All rights reserved. Sutter Health is a registered trademark of Sutter Health ®, Reg. U.S. Patent & Trademark office.

    Cookie Policy

    We use cookies to give you the best possible user experience. By continuing to use the site, you agree to the use of cookies. Privacy Policy Cookie Preferences

    Privacy Policy Cookie Preferences