My Quit Day
The best time to quit is right now!
Congratulations on deciding to quit smoking—today is a great day for it! Your first day without cigarettes can be difficult, but we've got resources to help you get through cravings, manage withdrawal symptoms, and stay motivated to become smoke-free.
There isn’t one right way to quit, but certain things can be extra helpful. We'll show you all of your options and help you figure out what will work best for you.
Congratulations on deciding to quit smoking—today is a great day for it! Your first day without cigarettes can be difficult, but we've got resources to help you get through cravings, manage withdrawal symptoms, and stay motivated to become smoke-free.
There isn’t one right way to quit, but certain things can be extra helpful. We'll show you all of your options and help you figure out what will work best for you.
Your personal stop smoking plan
While some smokers successfully quit by going cold turkey, most people do better with a tailored plan to keep themselves on track. A good quit plan addresses both the short-term challenge of stopping smoking and the long-term challenge of preventing relapse. It should also be tailored to your specific needs and smoking habits.
Take the time to think of what kind of smoker you are, which moments of your life call for a cigarette, and why. This will help you to identify which tips, techniques, or therapies may be most beneficial for you.
Take the time to think of what kind of smoker you are, which moments of your life call for a cigarette, and why. This will help you to identify which tips, techniques, or therapies may be most beneficial for you.
Coping with nicotine withdrawal
Once you stop smoking, you’ll likely experience a number of physical symptoms as your body withdraws from nicotine. Nicotine withdrawal begins quickly, usually starting within an hour of the last cigarette and peaking two to three days later. Withdrawal symptoms can last for a few days to several weeks and differ from person to person.
As unpleasant as these withdrawal symptoms may be, it’s important to remember that they are only temporary. They will get better in a few weeks as the toxins are flushed from your body. In the meantime, let your friends and family know that you won’t be your usual self.
As unpleasant as these withdrawal symptoms may be, it’s important to remember that they are only temporary. They will get better in a few weeks as the toxins are flushed from your body. In the meantime, let your friends and family know that you won’t be your usual self.
What to do if you slip or relapse
Don't Beat Yourself Up
Most people try to stop smoking several times before they kick the habit for good, so don’t beat yourself up if you slip up and smoke a cigarette. Instead, turn the relapse into a rebound by learning from your mistake. Analyze what happened right before you started smoking again, identify the triggers or trouble spots you ran into, and make a new stop-smoking plan that eliminates them.
It’s also important to emphasize the difference between a slip and a relapse. If you start smoking again, it doesn’t mean that you can’t get back on the wagon. You can choose to learn from the slip and let it motivate you to try harder or you can use it as an excuse to go back to your smoking habit. But the choice is yours. A slip doesn’t have to turn into a full-blown relapse.
It’s also important to emphasize the difference between a slip and a relapse. If you start smoking again, it doesn’t mean that you can’t get back on the wagon. You can choose to learn from the slip and let it motivate you to try harder or you can use it as an excuse to go back to your smoking habit. But the choice is yours. A slip doesn’t have to turn into a full-blown relapse.
You’re not a failure if you slip up.
It doesn’t mean you can’t quit for good.
- Don’t let a slip become a mudslide. Throw out the rest of the pack. It’s important to get back on the non-smoking track as soon as possible.
- Look back at your quit log and feel good about the time you went without smoking.
- Find the trigger. Exactly what was it that made you smoke again? Decide how you will cope with that issue the next time it comes up.
- Learn from your experience. What has been most helpful? What didn’t work?
- Are you using a medicine to help you quit? Call your doctor if you start smoking again. Some medicines cannot be used if you’re smoking at the same time.
Use alternative therapies
There are several things you can do to stop smoking that don’t involve nicotine replacement therapy, vaping, or prescription medications. These include:
- Hypnosis - This is a popular option that has produced good results for many smokers struggling to quit. Forget anything you may have seen from stage hypnotists, hypnosis works by getting you into a deeply relaxed state where you are open to suggestions that strengthen your resolve to stop smoking and increase your negative feelings toward cigarettes.
- Acupuncture - One of the oldest known medical techniques, acupuncture is believed to work by triggering the release of endorphins (natural pain relievers) that allow the body to relax. As a smoking cessation aid, acupuncture can be helpful in managing smoking withdrawal symptoms.
- Behavioral Therapy - Nicotine addiction is related to the habitual behaviors or rituals involved in smoking. Behavior therapy focuses on learning new coping skills and breaking those habits.
- Motivational Therapies - Self-help books and websites can provide a number of ways to motivate yourself to give up smoking. One well known example is calculating the monetary savings. Some people have been able to find the motivation to quit just by calculating how much money they will save. It may be enough to pay for a summer vacation.