Quitting Smoking

One Man's Story:

Planning was key to John's success. "The [stop-smoking] class taught me how to get ready to quit."-John, 39

Reference Read more about John and how he quit smoking.

One Man's Story:

It was throat pain that helped Nate give up smoking for good. Dealing with a sore throat all the time just wasn't worth it anymore. "In the end, I made up my mind and quit."-Nate, 27

Reference Read more about Nate and how he quit smoking.

Cravings and Reference nicotine withdrawal Opens New Window. Symptoms include feeling grouchy or depressed and having trouble sleeping or concentrating.

Here are some things that can help:

• Take medicine to help control the symptoms. Using medicine can double your chances of quitting.^{Reference 1}
• Get some exercise.
• Start a new activity, take a class, or read a book on a subject that interests you.
• Get counseling and phone support.
• Try to avoid smoking triggers.

Failure in the past

If you weren't able to quit in the past, don't lose hope. Studies show that each time you try to quit, you will be stronger and will have learned more about what helps and what makes it harder.

Most people try to quit many times before they can quit for good.

Weight gain

You may gain some weight when you stop smoking. Don't try to avoid this by going on a strict diet at the same time. This will make it even harder to stop smoking.

You can take steps to lower your chance of gaining weight:

• By being more active. Exercise will also help you feel better.
• By using stop-smoking medicines. They can help you get through the worst of your cravings and may help you avoid putting on too much weight.

Reference Reference Quitting Smoking: Dealing With Weight Gain

Depression or nervousness

Medicines and counseling can help treat nervousness or depression. Talk to your doctor.

Opens New Window Depression: Should I Take an Antidepressant? Opens New Window

Reference Reference Depression: Stop Negative Thoughts

Lack of support

Support can improve your chances of quitting. Look for people who have stopped smoking, or seek out those family and friends who support your goal to quit. Online and phone support can also help:

• National tobacco quitline: 1-800-QUIT NOW (1-800-784-8669)
• Stop-smoking programs, such as the American Lung Association's Freedom from Smoking program (www.lungusa.org) or QuitNet (www.quitnet.com)
• Check with your local hospital or health department for programs to quit smoking.

Reference Reference Quitting Smoking: Getting Support

Living with or being around someone who smokes

It would be easier for you to quit if those around you didn't smoke. Discuss quitting together. If this isn't an option, talk to the person(s) about not smoking around you. When you can, avoid places where others are smoking.

Alcohol

If you enjoy smoking when you drink alcohol, you may need to give up alcohol when you quit smoking, at least for a while.

Stress

Stress can lead to smoking, but smoking doesn't really make stress go away. To control stress, learn what causes your stress and how to change the way you react. For suggestions, see the topic Reference Stress Management.

Missing your Reference smoking habits or not being able to avoid smoking Reference triggers

Assess your tobacco use (What is a Reference PDF Opens New Window document?) to discover your smoking triggers. For some people, morning coffee and going out with friends are common smoking triggers.

• Drinking coffee. Change the way you have coffee: the place, the coffee mug, everything that you did when you were smoking.
• Going out with friends. If drinking makes you want to smoke, see about going to a movie rather than going out for drinks.

Teen issues, such as fitting in with the crowd and dealing with stress

Fresher-smelling clothes and breath are just a few Reference reasons for teens to quit smoking. They may actually improve their chances of fitting in. Also, feeling good physically may help teens deal with stress in healthier ways than by smoking.

Reference Reference Substance Abuse: Dealing With Teen Substance Abuse