Key takeaways:
Quitting smoking is tough. For many people, it may take several tries to quit smoking successfully.
There are many different ways to quit smoking. To help you kick the habit for good, you can try one of the many tools for smoking cessation.
People who are most successful at quitting smoking get a lot of support through the process.
Tobacco use is the most preventable cause of death worldwide. And it’s a major risk factor for lung cancer, heart disease, and stroke. So quitting smoking is one of the best decisions you can make for your health.
For those who want to quit or have loved ones who want to quit, here are some strategies on how to do it successfully.
Nicotine is the addictive part of cigarette smoke. But other parts of cigarette smoke actually affect the risk for heart disease. Cigarette smoke contains over 7,000 toxic chemicals that hurt the body in several ways. Some of the more dangerous risks of cigarettes include:
Blood clots
Heart disease
Lung disease
Stroke
Cancer
If you’ve tried to quit and failed, you’re not alone. Almost 70% of people who smoke report that they want to stop smoking. But you may have to try to quit several times before you’re successful. More than half of people who smoke have made a previous attempt to quit in the past year.
This doesn’t mean you should stop trying, though. Many people eventually succeed.
There are many reasons why quitting smoking may be a challenge. These include:
A lack of resources: There are many tools to help you quit smoking. But most people don’t use them. Less than 1 out of 3 people use smoking cessation tools when trying to quit.
A lack of support: If you are living with someone who is still smoking, quitting won’t go well. People who live with others who smoke are less successful at quitting than those who ban smoking in their home.
Peer pressure: Having a social circle filled with others who smoke can make it harder to quit. On the other hand, if your peers quit, you may be more likely to do so.
Medications approved for smoking cessation include:
Varenicline: This medication mimics how nicotine affects the body. It has double the success rates in quitting.
Nicotine-replacement therapies (NRT): These help combat nicotine-withdrawal symptoms. They come in either a long-acting (patch) or short-acting form (gum, lozenge, inhaler, or nasal spray). Using a NRT in any form increases successful quit rates by 50% to 70%.
Bupropion (Zyban): This antidepressant may increase your chances of quitting smoking. But it has quite a few side effects. And you can’t take it if you have certain medical conditions. Talk to your provider to see if this is a good option for you.
When you stop smoking suddenly without decreasing how much you smoke over time, it’s called quitting “cold turkey.” While certainly not easy, some studies suggest that quitting cold turkey might work.
In one study, almost 50% of people who quit cold turkey had successfully stopped smoking after 4 weeks. This is compared to almost 40% of people who quit gradually.
It’s important to note that while these people were trying to quit, they had support, such as counseling and NRT. This may also help explain why they were successful.
Smartphone apps to help people quit smoking are becoming more popular. But they are a relatively new approach, so there’s not as much evidence on them. Some apps have at least a bit of scientific support.
Commonly used smoking cessation apps include:
Quit Now
Quit Tracker
QuitSure
Stop Smoking - EasyQuit
Smoke Free
Craving to Quit
While apps offer an innovative and convenient way to help people quit smoking, there is more research needed on how well they work. And they aren’t available in all app stores.
Different things may trigger you to pick up a cigarette, like certain situations or environments. Or it might be certain patterns that you have formed that remind you of smoking.
If you want to be successful at quitting, it’s important to identify your triggers and then avoid them. Some common triggers for smoking include:
Experiencing stress and anxiety
Drinking alcohol or coffee
Eating a meal
Engaging in sexual activity
Seeing others smoke
Going out to a social event
Having withdrawal symptoms
Cognitive behavioral therapy (CBT) may be an effective strategy to help you quit smoking. But there is more research needed in this area. CBT is often used along with other tools to quit smoking. This seems to make it more effective.
Some particular groups may benefit from CBT, including:
Pregnant women
Ethnic minority groups (like Black and Hispanic people)
People with mental health disorders (like bipolar disorder and schizophrenia)
People who struggle with substance abuse
People living with HIV
Vaping is a controversial approach to quitting — and not a very healthy one. Vaping is not an FDA-approved tool to quit smoking.
One study found that vaping was more effective in helping people quit than NRT. But that’s only when both methods were combined with behavioral support like counseling.
The problem is that it can be equally as hard to quit vaping as it is to quit smoking. Among people who quit smoking through vaping, 80% were still vaping after a year. This is concerning because the long-term health effects of vaping are still unclear. But early research shows that vaping may increase your risk for lung disease and heart attacks.
Vaping may reduce your exposure to the number of chemicals in cigarettes, but it still exposes you to dangerous toxins. In other words, vaping may be safer to use than cigarettes, but it’s not a healthy long-term option.
Quitting smoking can be one of the toughest things you’ll ever do. Fortunately, there are plenty of tools to help you through the process. Whether you try to quit cold turkey or you want to use an app, having a support system will help. Talk to your provider for more resources when you’re ready to quit smoking.
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Haskins, B. L., et al. (2017). A systematic review of smartphone applications for smoking cessation. Translational Behavioral Medicine.
Lindson-Hawley, N., et al. (2016). Gradual versus abrupt smoking cessation. Annals of Internal Medicine.
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Office of the Surgeon General. (2020). Smoking cessation: A report of the Surgeon General- Smoking cessation by the numbers.
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