Managing the Challenge of Quitting Smoking
Quitting smoking is a physical and mental challenge. You may have cravings, withdrawal symptoms, and temptation to smoke. Before quitting, work with your health care provider to make a plan that can help you manage quitting. Making a plan before you quit may keep you from smoking when you have the urge to smoke while trying to quit.
How to manage lifestyle changes
Managing stress
Stress can make you want to smoke, and wanting to smoke may cause stress. It is important to find ways to manage your stress. You could try some of the following:
- Practice relaxation techniques.
Breathe slowly and deeply, in through your nose and out through your mouth.
Listen to music.
Soak in a bath or take a shower.
Imagine a peaceful place or vacation.
- Get some support.
- Get some physical activity.
Medicines
Talk with your health care provider about medicines that might help you deal with cravings and make quitting easier for you.
Relationships
Social situations can be difficult when you are quitting smoking. To manage this, you can:
Avoid parties and other social situations where people might be smoking.
Avoid alcohol.
Leave right away if you have the urge to smoke.
Explain to your family and friends that you are quitting smoking. Ask for support and let them know you might be a bit grumpy.
Plan activities where smoking is not an option.
General instructions
![Two adults cooking together in a kitchen. Fruit and vegetables are on the counter in front of them.](https://s3.amazonaws.com/pecontent-health-elsevier-com/images/ContentData_Release_20240828103213/21d9b2f4-0df8-43b9-acb2-640a39cfbcad.jpg)
Be aware that many people gain weight after they quit smoking. However, not everyone does. To keep from gaining weight, have a plan in place before you quit, and stick to the plan after you quit. Your plan should include:
How to recognize withdrawal symptoms
Your body and mind may experience discomfort as you try to get used to not having nicotine in your system. These effects are called withdrawal symptoms. They may include:
Feeling hungrier than normal.
Having trouble concentrating.
Feeling irritable or restless.
Having trouble sleeping.
Feeling depressed.
Craving a cigarette.
These symptoms may surprise you, but they are normal to have when quitting smoking.
To manage withdrawal symptoms:
Avoid places, people, and activities that trigger your cravings.
Remember why you want to quit.
Get plenty of sleep.
Avoid coffee and other drinks that contain caffeine. These may worsen some of your symptoms.
How to manage cravings
Come up with a plan for how to deal with your cravings. The plan should include the following:
A definition of the specific situation you want to deal with.
An activity or action you will take to replace smoking.
A clear idea for how this action will help.
The name of someone who could help you with this.
Cravings usually last for 5–10 minutes. Consider taking the following actions to help you with your plan to deal with cravings:
Where to find support
To get help or find a support group:
Visit these websites to find more information on quitting smoking:
Centers for Disease Control and Prevention (CDC):
www.cdc.gov
Contact a health care provider if:
-
You want to change your plan for quitting.
-
The medicines you are taking are not helping.
-
Your eating feels out of control or you cannot sleep.
-
You feel depressed or become very anxious.
Summary
-
Quitting smoking is a physical and mental challenge. You will face cravings, withdrawal symptoms, and temptation to smoke again. Preparation can help you as you go through these challenges.
-
Try different techniques to manage stress, handle social situations, and prevent weight gain.
-
You can deal with cravings by keeping your mouth busy (such as by chewing gum), keeping your hands and body busy, calling family or friends, or contacting a quitline for people who want to quit smoking.
-
You can deal with withdrawal symptoms by avoiding places where people smoke, getting plenty of rest, and avoiding drinks that contain caffeine.
This information is not intended to replace advice given to you by your health care provider. Make sure you discuss any questions you have with your health care provider.