How to Stop Smoking

How to stop smoking starts with one decision: whether to use medication. Nicotine replacement therapy can double your chances of quitting, other medicines are a conversation with your doctor, and a quitline or program carries you through the first weeks.

If your biggest worry is what the first days will feel like, read about nicotine withdrawal symptoms first, then come back here to choose a method, build a plan and prepare for cravings and slips.

Deciding where to start

The right starting point depends on your history, your worries and the kind of support you will actually use. Official guidance does not crown a single winner. Smokefree.gov, the US National Cancer Institute’s quit service, says that quitting is different for everyone and recommends trying various tools until you find the ones that help you succeed. Use the questions below to decide which tool to try first.

You have never used a quit aid. Start with nicotine replacement therapy. It is the option with the clearest published benefit for a first attempt, and you can buy and begin it without a long preparation phase.
You have a history of depression. Raise this with a doctor before you choose. The National Cancer Institute notes that people with a history of depression often have more-severe withdrawal symptoms, and that bupropion and nortriptyline can help people with a past history of depression.
You are worried about gaining weight. Medication choice matters here. Bupropion and nicotine replacement products, especially gum and lozenges, are the options with supported weight-gain benefits.
You want structure and accountability. Combine a medication with coaching. A quitline, a structured program or an app gives you a person or a routine to lean on when motivation dips.
You have tried before and slipped. Treat the earlier attempt as practice. Smokefree.gov says it may take a few tries to quit for good, so the useful question is what to change this time: the aid, the support or the triggers you planned for.

Whichever route fits, the plan has the same backbone: pick an aid, know your triggers, line up human support, and decide in advance what you will do when a craving or a slip arrives. The next sections compare the main aids before the plan itself.

Red pushpins mark several dates across the week rows, and the circled date is shown in red.

Quit methods compared

Each method below solves a different problem. Nicotine replacement therapy addresses the physical pull of nicotine, other medicines are chosen with a clinician around your health history, and quitlines and programs address the behavioural side.

Nicotine replacement therapy

Nicotine replacement therapy (NRT) supplies nicotine without tobacco so that withdrawal is easier to bear while you break the habit. Smokefree.gov states that NRT can double a smoker’s chances of quitting, and that the likelihood of staying quit for more than six months is increased when a smoker uses NRT according to directions. The condition matters: the benefit is tied to using the product as directed, so reading the label and following the schedule is part of the method, not a formality.

NRT also fits the craving problem directly. The National Cancer Institute’s withdrawal fact sheet advises smokers who struggle with cravings to try nicotine replacement products or ask a doctor about other medications. Different products suit different habits. If you want a steady background level, the patch format is the natural choice, and our guide on how to use nicotine patches covers strengths, step-down and side effects. If you want something to reach for at a trigger moment, gum and lozenges are the better fit, and nicotine gum vs lozenge helps you choose between them.

Varenicline and bupropion

Varenicline and bupropion are medicines you discuss with a clinician rather than simply buy. Smokefree.gov advises talking to your doctor, dentist, pharmacist or other health care provider about the proper use and potential side effects of quit medicines, and that advice applies to both. Go to that conversation with your history ready, especially any past depression, because that history can steer the choice.

Bupropion has two supported selling points in the National Cancer Institute’s fact sheet. It is one of the medicines shown to help people with a past history of depression, and it helps counteract the weight gain that often follows quitting. If either of those describes you, ask about it by name. Varenicline is the other medicine to put on the list for your appointment. Our explainer on how does chantix work goes into what it does and what to expect.

Because side effects differ by medicine and by person, the sensible order is to decide on a medicine with a clinician, then set your quit date around it. Do not choose a medicine on the strength of a friend’s experience.

Quitlines, programs and apps

Human support is the third pillar, and it combines well with either of the choices above. A quitline gives you a trained person to call. The American Lung Association runs a free HelpLine at 1-800-LUNG-USA (1-800-586-4872), and it states that its service is free and there to help you. Quitline hours vary by service. The Better Health Channel notes that Quitline is available 8am to 8pm, Monday to Friday, so check the hours of the line you plan to use and have an alternative for evenings and weekends.

Structured programs add a curriculum on top of the phone support. The American Lung Association’s Freedom From Smoking program reports a 57% quit rate at 6 months when it is used together with an FDA-approved cessation medication. That figure is the program’s own, and it describes people who also used medication, so read it as evidence that combining coaching with a medicine is a credible plan rather than as proof that the program alone produces that result. The program also covers all tobacco products, including e-cigarettes and vaping devices. If you prefer something on your phone, best apps to quit smoking compares features, costs and evidence.

Switching to e-cigarettes

Many smokers ask whether switching to a vape counts as quitting. That is a separate question with its own evidence base, and it deserves a full answer rather than a line here. Our review of can vaping help you quit smoking sets out what the research says. If you already use a vape and want to leave nicotine behind entirely, note that quitline and program support extends to vaping devices.

Building your quit plan

A quit plan turns the choices above into a sequence you can follow on a bad day. Work through these steps in order, because each one makes the next easier.

A hot drink in one hand and a cigarette in the other is the kind of paired routine worth listing when you map triggers. This stock photo is illustrative.

Choose your aid. Decide between NRT and a medicine discussed with a clinician, using the criteria earlier. If you are unsure, the conversation with a doctor, dentist or pharmacist is the quickest way to settle it.
Map your triggers. The National Cancer Institute explains that knowing your triggers for using tobacco helps you stay in control. Write down the social, emotional and routine-based situations in which you reach for a cigarette, so each one gets a planned alternative.
Line up support. Save a quitline number in your phone, tell at least one person who will check in, and decide whether you will add a program or an app.
Reduce exposure to smokers. The National Cancer Institute advises limiting contact with smokers, especially in the early weeks of quitting. Plan how you will handle shared breaks, social events and household smoking.
Stock your craving tools. Have your NRT product at hand and something to keep your mouth busy, as described in the next section.
Set your relapse rule. Decide ahead of time what a slip means: it is a signal to review the plan and carry on, not a reason to abandon it.

Writing the plan down matters more than polishing it. The first week is when withdrawal is strongest, and decisions made in advance take pressure off a mind that is craving nicotine. Cravings are the part of the plan most likely to be tested first, so they come next.

Handling cravings

Cravings arrive early and are brief, which is why a ready response beats willpower. The National Cancer Institute says you may start experiencing cravings within an hour or two after your last use of tobacco, and that they are frequent for the next few days or weeks. The Better Health Channel adds that cravings may be strong at first but usually only last a few minutes. A single craving is a short event, and your task is to get through those minutes without smoking.

Three tactics are supported by official sources and cover most situations:

Delay. The Better Health Channel suggests you delay acting on the craving for five minutes, and it will usually pass. This works best as a standing rule, so you never have to decide in the moment whether to smoke.
Occupy your mouth. The National Cancer Institute notes that keeping your mouth busy may stop the psychological need to smoke, and suggests sugarless gum, carrots or hard candy. These suit the oral habit of smoking and cost very little.
Use your aid. A fast-acting NRT product, taken as directed, deals with the physical side. The National Cancer Institute’s advice is to try nicotine replacement products or ask your doctor about other medications.

Over time the problem eases. The National Cancer Institute says cravings get farther apart as time passes, although occasional mild cravings may appear months or years later. Expect these late cravings and treat them as passing events rather than signs of failure. For a longer menu of tactics, see our guide on how to stop cigarette cravings.

How long withdrawal lasts

Withdrawal follows a rough curve: sharpest early, then fading, with a tail that varies between people. Smokefree.gov reports that about half of smokers report experiencing at least four withdrawal symptoms, so having several at once is normal rather than a sign that something is wrong. The timeline below combines the National Cancer Institute’s fact sheet with the Better Health Channel’s description of the first day.

First hours. Cravings can begin within an hour or two of your last cigarette. Within six hours your heart rate slows and your blood pressure becomes more stable, according to the Better Health Channel.
First day. Within one day, nicotine is nearly gone from the bloodstream. This is the point at which your body is working without it, and the first full day is often when you notice the difference.
First three days. The National Cancer Institute says symptoms are usually worst during the first week after quitting, peaking during the first 3 days. Plan your hardest-to-protect situations, such as stressful deadlines or social events, away from this window if you can.
Two to four weeks. The Better Health Channel says many people find withdrawal symptoms disappear completely after two to four weeks.
Months. Some people have withdrawal symptoms for several months after quitting, according to the National Cancer Institute. If symptoms linger, that is a good reason to talk to a clinician about adjusting your support.

The practical reading is that the first week is the hardest, the first month is the main hurdle, and a minority of people need longer. Use the strongest support, whether medication, daily check-ins or both, across the early window, and avoid dropping it just because the first few days passed.

Staying quit after a slip

A slip is common and does not cancel your progress, because success often takes more than one attempt. Smokefree.gov puts it plainly: it may take a few tries to quit for good, but keep trying. Build your response around that fact rather than around guilt.

Review the trigger. Ask what set off the slip, such as a social situation, a stressful moment or a gap in your aid, and add a specific countermeasure to your trigger map.
Restart the aid. If you stopped using NRT or a medicine early, restart it. The benefit of NRT is linked to using it according to directions, so a lapse in use is a fixable cause.
Call someone. A quitline such as the American Lung Association’s HelpLine is free, and a program such as Freedom From Smoking offers a structured way back in.
Look at the longer picture. The Better Health Channel notes that most people find their stress levels are lower six months after quitting than before, which is worth keeping in view when a bad week tempts you to give up.

For those supporting someone else through this stage, how to help someone quit smoking explains what to say and do, and what to avoid.

Special situations

A history of depression

Withdrawal can hit harder if you have been depressed before. Because the National Cancer Institute reports more-severe withdrawal symptoms in people with a depression history, and notes that bupropion and nortriptyline can help this group, make your history the first thing you tell the clinician who helps you choose a medicine. Build extra support into the first weeks, not only the first days, and keep your quitline number visible.

Pregnancy

Pregnancy changes which options are appropriate and how closely a clinician should be involved. Do not apply the general choices in this guide without medical advice. Our dedicated guide on how to quit smoking while pregnant covers the safe options and the support available.

Smokers who also vape

If you use cigarettes and a vape together, a single plan should cover both. The Freedom From Smoking program is designed to help you quit all tobacco products, including e-cigarettes and vaping devices, so one program and one quit date can address both habits.

Side-by-side overview of the options

The table brings together what the official sources support for each option, so you can match one to your situation. The figures describe different things and should not be ranked against each other as a league table.

Option	What is supported	Planning use
Nicotine replacement therapy	Can double a smoker’s chances of quitting; staying quit beyond six months is more likely when used as directed	A sensible first choice for most people; follow the product directions closely
NRT gum and lozenges	Especially helpful for counteracting weight gain	Suits smokers who worry about weight and want something for trigger moments
Bupropion	Can help people with a past history of depression; helps counteract weight gain	Raise it with a doctor if you have a depression history
Varenicline and other medicines	Proper use and side effects should be discussed with a doctor, dentist, pharmacist or other provider	Book a conversation before your quit date, not after
Craving tactics	Delay for five minutes; keep the mouth busy; limit contact with smokers early on	Use alongside any aid, from the first hours

Figures here come from Smokefree.gov and the National Cancer Institute’s withdrawal fact sheet.

Frequently asked questions

Will I gain weight after quitting?

You might, but the gain is usually small. The National Cancer Institute says weight gain after quitting is usually less than 10 pounds. Bupropion and nicotine replacement products, especially gum and lozenges, can help counteract it.

How long do anger, anxiety and low mood last?

According to the National Cancer Institute, anger, frustration and irritability peak within 1 week of quitting and may last 2 to 4 weeks. Anxiety usually builds over the first 3 days and may last several weeks. Mild depression, if it occurs, usually begins within the first day, continues for a couple of weeks and goes away within a month.

Does quitting make stress worse in the long run?

Most people find the opposite. The Better Health Channel reports that most people’s stress levels are lower six months after quitting than before they quit, even though the early weeks can feel tense.

Can a program help me quit vaping as well as cigarettes?

Yes. The American Lung Association says its Freedom From Smoking program can help you quit all tobacco products, including e-cigarettes and vaping devices. Its HelpLine is free to call on 1-800-LUNG-USA.