Want to Quit Cold Turkey? 9 Tips to Help You Quit Cigarettes for Good

If you are thinking about quitting smoking — or have tried in the past — you probably know that there are multiple different ways to do it. And even though there are a lot of different treatment options and approaches, many people choose to quit cold turkey. 

But is this the best way for you? We’ll go through what it really means to quit cold turkey and share some tips that can set you up for success.

What does it mean to quit smoking cold turkey?

To quit cold turkey means to completely stop an addictive behavior or substance without any outside help or support. People who quit smoking this way rely on their own willpower to fight the urge to start smoking again. While quitting cold turkey does not work for everyone, it is an approach that many people use to quit smoking cigarettes. 

Is it possible to quit smoking cold turkey?

The majority of people who want to stop smoking use the cold turkey method. According to the CDC, fewer than one-third of adults who smoke cigarettes use counseling or medications to quit smoking. In one study of about 700 adults who smoke, those who quit cold turkey were more likely to remain tobacco-free 6 months later compared to those who gradually reduced their use.

But that doesn’t mean it’s the best way for everyone. Another study with about 100 adults who smoke found that those who took medication to help them quit had higher rates of staying tobacco-free. So, some people may be more successful with the help of medication rather than just relying on willpower.

But if a cold turkey approach seems more appealing to you, there are some tips that can help.

How to quit smoking cold turkey

If you are thinking you want to quit smoking cold turkey, there are some things you can do to increase your chances of success.

1. Make a plan

Making a quit plan can help you feel prepared to quit and stay on track. It can motivate you through the difficult moments, potentially making it easier to quit smoking for good. Smokefree.gov provides a free quiz that you can take to build a personalized quit plan.

2. Pick a quit day 

Choosing the day you will quit is an important part of your plan. And it can help you build motivation and a strategy leading up to the date. Consider telling your friends and family the date that you choose. They can keep you accountable and lend support as you work toward meeting your goal. 

3. Learn and avoid your triggers 

Triggers are things that make your brain want a cigarette. Common examples include a certain environment or location where you usually smoke, a stressful situation, or even just the smell of cigarette smoke. Everyone has their own unique triggers. And your triggers may not be the same as another person’s triggers. By knowing and avoiding your triggers, you can reduce the intensity and/or frequency of cravings. 

4. Create new rituals 

Find a habit or ritual that can replace smoking. That means having something to reach for or to do at times when you would normally have a cigarette. This can help retrain your brain toward a healthier habit. This could be as simple as drinking a glass of water or chewing on gum. But it can also be an activity, like a 10-minute walk or a puzzle game on your phone. Experiment with different rituals and find what works best for you.

5. Get support from family and friends 

Smokers who rely on support from friends and family have a higher chance of quitting than smokers who do not. And they can lend support in multiple different ways. You can ask them to talk to you on the phone when you have cravings. Or you can make plans to see them during times you may be more tempted to smoke. You can also use them like an accountability partner and check in with them about your progress toward your goal.

6. Join a support group 

Support doesn’t have to come from just family and friends. It may help to hear from others about their experiences, challenges, and successes in their own path to quit smoking. And evidence shows that meeting with a group six to eight times can make it twice as likely for a person to quit smoking. 

7. Contact a quitline 

Quitlines offer free counseling over the phone. And they are usually available in multiple languages. Talking to a counselor can help you get through cravings — and help remind you why you are trying to quit. They can also provide additional tips for how to stay motivated and are proven to increase your chances of successfully quitting.

8. Remind yourself why you’re doing this 

Keep a running list of the reasons you want to quit smoking. This list will be different for every person. It may have to do with your health or your lifestyle and finances. Consider jotting down a few of the reasons and keeping the written list where you will see it or where you used to keep your cigarettes.

9. Prepare for withdrawal symptoms 

Anyone who quits cold turkey is likely to experience withdrawal symptoms at some point. Although they can be uncomfortable and hard to get through, remind yourself that they are temporary and that they can’t hurt you. It also helps to know what to expect, so you can prepare for them and recognize them when they happen. 

What withdrawal symptoms happen when you quit smoking cold turkey?

Withdrawal symptoms can make it difficult to quit cold turkey. But they are not the same for everyone. Here are some of the withdrawal symptoms you might experience, plus things that may help:

• Cravings to smoke: Cravings can come and go, and some may be more intense than others. Avoiding triggers may help you experience fewer cravings. So can having an action plan for what to do when they happen.

• Feeling irritated, angry, or frustrated: As your body adjusts to having less nicotine, it may lead you to experience new emotions that you otherwise wouldn’t. Give yourself grace during these periods. Try to find ways to manage them, like a breathing exercise or going for a quick walk.

• Feeling restless: Quitting smoking may make you feel more jumpy. Try stretching or moving your body in these moments to help them pass. And when you quit smoking, caffeine actually lasts longer in your body. Cut back on drinks with caffeine like coffee and tea if you can.

• Difficulty concentrating: You may find it harder to focus after you quit smoking, but this should get better over time. Try to pick a quit date that comes around a time when you are less likely to have a lot of mental demands.

• Trouble sleeping: Getting a good night’s sleep can be tough after you quit smoking. Try to find ways to help you relax at night that replace having a cigarette, like meditation or stretching before bed.

• Hunger or weight gain: After you quit, you may notice that you’re hungrier. This is normal. It is normal to gain weight too. Remind yourself of all the positive changes you are making for your health. If you are worried about weight gain, you can try to keep nutritious snacks or chewing gum on hand. 

• Feeling anxious or depressed: It can be tempting to grab a cigarette if you’re feeling down. But people who haven’t smoked for a few months actually experience lower levels of anxiety and depression than when they were smoking. Look for small ways to pick yourself up through the day — like talking to a friend, rewarding yourself with something you enjoy, or even making time for volunteering.

In addition to the symptoms listed above, less common withdrawal symptoms include: 

• Dizziness

• Coughing

• Ulcers in the mouth

• Tiredness

• Headaches

• Constipation

While nicotine withdrawal symptoms are unpleasant, they aren’t dangerous. And they do get better over time. They are usually the worst 1 week after quitting, especially during the first 3 days. 

And if you are worried about the potential withdrawal symptoms, know that there are other ways to quit smoking that may make these easier to get through.

Alternatives to quitting cold turkey

Is quitting cold turkey not the best approach for you? There are still many options to help you achieve your goals. 

Gradually cutting back

Cutting down the amount of cigarettes that you smoke is another approach to quitting. Set goals about how much you want to cut back on a daily or weekly basis. This can help you stay on track.

If you do choose this method, you will still experience the same nicotine withdrawal symptoms. But this approach can still get you started on the road to successfully quitting long term.

Nicotine replacement therapy 

Nicotine replacement therapy (NRT) is another option for people who don’t want to quit cold turkey. Examples include things like: 

• Nicotine patches

• Gum

• Lozenges

• Inhalers

• Nasal sprays

• Electronic cigarettes (e-cigarettes)

Talk to your provider to decide which of these makes the most sense for you. And coaches — who you can contact through quitlines — can also help connect you with these types of therapies. They may even be able to send you a free supply.

Prescription medications

There are two prescription medications that are available to help people quit smoking. Both are pills:

• Varenicline (Chantix) decreases the pleasure you feel after smoking. It also helps decrease the symptoms of nicotine withdrawal. You can start varenicline 1 month to 1 week before your quit day. The dose increases over the first 8 days of taking it. Most people take it for 12 weeks, but this time frame can vary.

• Bupropion (Zyban, Wellbutrin, Aplenzin) helps reduce cravings and lessen the symptoms of nicotine withdrawal. It works best if it is started 1 or 2 weeks before your quit day. The usual dose is 1 or 2 tablets (150 mg) once a day. It is generally taken for 7 to 12 weeks, but this time frame can vary.

Always talk to your provider before starting any medication. They can discuss benefits, risks, and potential side effects. They can also discuss if it makes sense for you to use a prescription medication and NRT at the same time.

Social support systems

There are a range of resources and support systems available for people who are looking to quit smoking. In addition to quitlines, there are other online resources:

• Text messaging support is found through the National Texting Portal.

• Web-based support is available through the CDC and Smokefree.gov website. 

• Smartphone apps like the quitSTART app are also available for people looking for tips and ways to stay engaged on their path to quitting. 

• Support groups, counseling, and other community resources may be available. You can find more information about state programs by calling 1-800-QUIT-NOW (1-800-784-8669).

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Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in New York City. She has held local and national roles at the American Medical Women’s Association including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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