You Need a Plan
Only 4 to 7 percent of people who try to quit "cold turkey" are successful in staying tobacco-free. The rest of us need a plan. Our Freedom From Smoking program has helped hundreds of thousands of people quit and covers topics including:
- How to set a quit date
- Building social support
- Learning how to relax and control weight
- Planning how to deal with urges
- Using quit medications* such as nicotine gum, patches, nasal spray and lozenges and the non-nicotine medications buproprion (Zyban®) and varenicline (Chantix®) to help relieve physical symptoms of recovery
* These products should not be used by pregnant or nursing women, people under 18 and people with other medical conditions. As with any medication, talk to your healthcare provider for more information.
It Takes Time
The first seven to 10 days are the toughest, and you may need the most help during these early days. Most people who smoke and use tobacco products return to doing so within the first three months. "Slips" (having a puff, smoking one or two cigarettes, getting some hits off a vape pen or e-cigarette) are pretty common. If you've slipped, remind yourself of all the good reasons to stay quit. A slip does not mean you're starting over. As long you keep trying and don't give up, you will be able to quit for good.
People who formerly used tobacco products sometimes get urges to use months or even years after they quit. This is normal. These urges will occur less often over time and they'll eventually stop completely.
There Will Be Challenges
Many people run into bumps on their journey to becoming tobacco-free. Making plans to meet these challenges will help you stay quit for good.
Be Patient with Yourself
The work of quitting is important and difficult. Be kind to yourself during your quit journey. You are trying to break an addiction and that's no small feat! Reward yourself for hour-to-hour, day-to-day progress, not perfection. In addition to physical symptoms, you may feel irritable or short-tempered, even with well-meaning friends and family. Know that this will pass and that you'll be back to feeling like your usual self soon.
Take time to celebrate even small milestones during your journey to quit. Set small and then larger goals for milestones like a day tobacco-free, a week tobacco-free and so on then reward yourself when you achieve them. Some ideas for rewards include downloading new music, an afternoon at the movies, a new book and a night out on the town. Celebrating your progress helps you stay on track and keeps you looking forward to your next milestone.
Page last updated: November 13, 2024
