How to Quit Smoking Cold Turkey

Table of ContentsView AllTable of ContentsWhat to Try Before Quitting Cold TurkeyWhen You Decide to Go Cold TurkeyPrepping for Nicotine WithdrawalResist the UrgeSeek Out Your TribeCreate New Rituals

Table of ContentsView All

View All

Table of Contents

What to Try Before Quitting Cold Turkey

When You Decide to Go Cold Turkey

Prepping for Nicotine Withdrawal

Resist the Urge

Seek Out Your Tribe

Create New Rituals

Many people decide to go “cold turkey” whenquitting smoking—meaning they stop smoking all at once without medication or nicotine replacement products. To say that this process is a difficult one would be a huge understatement. While it might work for some people, let’s be real—it’s not the most effective method of smoking cessation. Those who are most successful in quitting smoking cold turkey know what to expect and prepare themselves for withdrawal symptoms and cravings.

People choose to go cold turkey for different reasons, but one is the desire for a clean break from their smoking habit. Even when people are highly motivated to quit, we know how challenging it may be to overcome an addiction andlet our bodies heal.

Thinking about quitting? Make an appointment with your health care provider to discuss your current smoking habits. They can help you find the best quit-smoking plan for your personality, health history, and lifestyle.

10 Tips for When You Quit Smoking

Believe it or not, all of these strategies can help reduce the number of cigarettes you smoke and make quitting cold turkey easier if you choose to do so.

To quit cold turkey, you will need to mentally prepare fordistorted thinking—AKA the many thoughts andrationalizations that can derail your quit-smoking plan(e.g., “Just one drag won’t hurt!").

Jot down the reasons (big and small) why you decided to quit. Write them on a piece of paper that you can carry with you or use asmartphone app. That way, you can easily access the list when a distorted thought pops up.

2:08Click Play to Learn About Quitting Smoking Cold Turkey

2:08

Click Play to Learn About Quitting Smoking Cold Turkey

We hear you—nicotine is highly addictive! According to the Centers for Disease Control and Prevention (CDC), the substance rivals cocaine, alcohol, and heroin in terms of addiction.As with other drugs, you will likely experience side effects as your body rids itself of the harsh toxins and chemicals found in cigarettes.

This is one (huge) reason it’s hard to quit cold turkey. Nicotine withdrawal can be more intense when you abruptly stop smoking. That’s why it’s worthtryingto cut down on smoking before you quit cold turkey—the nicotine withdrawal will be a bit more tolerable.

Common symptoms of nicotine withdrawal include:

If you expect these symptoms, you’ll be better equipped to prepare. For example, ask a friend to watch your kids if you’re feeling crappy,keep your water bottle on deckand drink often to stay hydrated, stock up on throat lozenges, andfill your refrigerator with nutritious snacksto reach for when hunger strikes.

Top 5 Things to Know About Nicotine Withdrawal

You’ll also want to let your “smoking buddies” know that you won’t be joining them on smoke breaks, for happy hour, or any other situation or place that could be a trigger for you. You can also take the opportunity to encourage your tobacco-using friends to quit.

Know Your Smoking Triggers

As with nicotine withdrawal, managing thepsychological urgesthat come with quitting will be easier if you make a plan. We know how hard it can be to deal with these urges, but it can help just to know that they, too, will pass—sometimes within moments. You’ll also want to reach out to your family and friends. Let them help motivate and encourage you to stick with your stop-smoking plan.

Anonline support forumcan also be a boon to your nicotine-free journey. The great thing about online support is that you can access it 24/7 (like if a craving strikes at 2 a.m. and you don’t want to wake up your roomie).

In-person support groups are also valuable. You can meet local people who are going through the same process that you are. Reading about or hearing others talk about their experiences can inspire you and help you stay motivated.

If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

Is your morning cigarette with coffee the hardest to let go of? Do you always light up as soon as you get in your car after work? Do you tend to smoke more when you’re burnt out, bored, orhungry?

Take an honest look at your smoking patterns and habits, and then figure out some healthy distractions and alternatives. Need a hand? We’ve got you covered:

Do You Know Why You Actually Smoke?

What This Means For YouQuitting nicotine cold turkey might work for you, but you don’t have to give up if it doesn’t. There are other ways you can successfully stop smoking.When you’re ready to quit smoking or using tobacco, check out options with your health care provider. They can help you create a quit plan and decide ifnicotine replacement therapywould help you stay tobacco-free. You got this.

What This Means For You

Quitting nicotine cold turkey might work for you, but you don’t have to give up if it doesn’t. There are other ways you can successfully stop smoking.When you’re ready to quit smoking or using tobacco, check out options with your health care provider. They can help you create a quit plan and decide ifnicotine replacement therapywould help you stay tobacco-free. You got this.

Quitting nicotine cold turkey might work for you, but you don’t have to give up if it doesn’t. There are other ways you can successfully stop smoking.

When you’re ready to quit smoking or using tobacco, check out options with your health care provider. They can help you create a quit plan and decide ifnicotine replacement therapywould help you stay tobacco-free. You got this.

101 Healthy Alternatives to Smoking

1 SourceVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Quitting Smoking.

1 Source

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Quitting Smoking.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Centers for Disease Control and Prevention.Quitting Smoking.

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