How to quit smoking

Smoking is a harmful habit that affects millions of people around the world. Not only is it bad for your health, but it can also be expensive and socially isolating. If you’ve been trying to quit smoking but haven’t had much success, don’t worry – you’re not alone. In this comprehensive guide, we’ll take a look at the most effective methods for quitting smoking, from nicotine replacement therapy to lifestyle changes.

How to quit smoking

Understanding the Health Risks of Smoking

Before we dive into the different methods for quitting smoking, it’s important to understand the health risks associated with this habit. Smoking has been linked to a variety of health issues, including lung cancer, heart disease, stroke, and respiratory diseases such as chronic obstructive pulmonary disease (COPD).

Nicotine Replacement Therapy

One of the most popular methods for quitting smoking is nicotine replacement therapy. This involves using products like nicotine gum, patches, or lozenges to help ease cravings and withdrawal symptoms.

How Nicotine Replacement Therapy Works

Nicotine replacement therapy works by providing your body with a small amount of nicotine, which can help reduce the severity of withdrawal symptoms like irritability, anxiety, and cravings. Over time, you can gradually reduce your use of nicotine replacement products until you are no longer dependent on nicotine.

Types of Nicotine Replacement Products

There are several types of nicotine replacement products available, including gum, patches, lozenges, inhalers, and nasal sprays. Each type has its own benefits and drawbacks, so it’s important to talk to your doctor or a smoking cessation specialist to find the best option for you.


In addition to nicotine replacement therapy, there are several medications that can help you quit smoking.


Bupropion is a medication that has been approved by the FDA to help people quit smoking. It works by reducing cravings and withdrawal symptoms and is often used in combination with nicotine replacement therapy.


Varenicline is another medication that can help you quit smoking. It works by blocking the effects of nicotine in the brain, which can reduce cravings and withdrawal symptoms. Like bupropion, it is often used in combination with nicotine replacement therapy.

Counseling and Support

Quitting smoking can be a difficult process, and it’s important to have a support system in place to help you through it.

Individual Counseling

Individual counseling is a type of therapy that can help you develop coping strategies and learn new skills to help you quit smoking. It can be done one-on-one with a therapist or as part of a group.

Group Counseling

Group counseling can be a helpful way to connect with others who are going through the same process of quitting smoking. It can provide a sense of community and support, and can also help you develop new coping strategies.

Telephone Quitlines

Telephone quitlines are free resources that provide support and counseling to people who are trying to quit smoking. They can provide information on nicotine replacement therapy and medications, as well as advice on coping with cravings and withdrawal symptoms.

Lifestyle Changes

Making changes to your lifestyle can also be an effective way to quit smoking.


Regular exercise can help reduce cravings and withdrawal symptoms, and can also provide a healthy distraction from smoking.

Healthy Eating

Eating a healthy diet can help reduce the severity of withdrawal symptoms, and can also improve your overall health.

Stress Reduction

Stress can be a major trigger for smoking, so finding ways to reduce stress can be an important part of quitting smoking. This can include activities like meditation, yoga, or deep breathing exercises.


How long does it take to quit smoking?

Quitting smoking is a process that varies from person to person. Some people are able to quit smoking cold turkey, while others may need to use nicotine replacement therapy or medications. It’s important to be patient and to focus on your progress, rather than a specific timeline.

What are the benefits of quitting smoking?

Quitting smoking can have a variety of benefits, including improved health, increased energy, and reduced risk of developing smoking-related diseases like lung cancer, heart disease, and stroke.

What should I do if I experience withdrawal symptoms?

Withdrawal symptoms are common when quitting smoking, and can include irritability, anxiety, and cravings. If you experience these symptoms, talk to your doctor or a smoking cessation specialist about using nicotine replacement therapy or medications to help ease them.

How can I stay motivated to quit smoking?

Staying motivated to quit smoking can be challenging, especially if you experience setbacks along the way. To stay motivated, try setting small, achievable goals, and reward yourself for reaching them. It’s also helpful to have a support system in place, whether that’s through counseling or support groups.

Can I still socialize with smokers after I quit smoking?

It’s possible to socialize with smokers after you quit smoking, but it may be helpful to let them know that you’re trying to quit so they can be supportive. It’s also a good idea to avoid situations where smoking is prevalent, at least in the early stages of quitting.


Quitting smoking can be a difficult and challenging process, but it’s important to remember that it’s never too late to quit. By using a combination of methods, such as nicotine replacement therapy, medications, counseling and support, and lifestyle changes, you can increase your chances of successfully quitting smoking. Remember to take it one day at a time, and to be patient and kind to yourself throughout the process.

Sharing Is Caring:

The Howtowise team has helped thousands of homemakers fix their household problems with step-by-step tutorials. Howtowise has been featured in The New York Times, Scientific American, Good Housekeeping, Vox, Apartment Therapy, Lifehacker, and more.