Ready to Quit Smoking? Here’s How to Get Started

Quitting smoking is one of the most powerful things you can do for your health, and it’s worth knowing just how quickly your body responds. By the end of the first week, many people notice improved energy, easier breathing, and sharper sense of smell and taste. Over time, your risk of heart attack, stroke, and several cancers drops significantly. After about 15 years smoke-free, your risk of heart disease becomes similar to someone who has never smoked. There are also benefits to quitting other forms of nicotine—such as chewing tobacco, snuff, nicotine pouches, e-cigarettes, or vaping devices—even if they might seem less risky than smoking. All forms of nicotine have effects on the heart and blood vessels, and the long-term risks of newer products like nicotine pouches are still unknown.

We know quitting isn’t easy. Most people make several attempts before it sticks, and that’s ok as each try teaches you something. The good news is that more effective tools and support exist today than ever before. Here’s what works:

Build Your Quit Plan

Set a quit date. Pick a specific date within the next two weeks and commit to it. Having a target date– rather than a vague intention– gives you something concrete to work toward.

Know your triggers. Stress, alcohol, certain social situations, and even morning coffee can trigger the urge to smoke or use nicotine. Identifying your personal triggers ahead of time helps you make a plan for those moments before they happen.

Tell people you’re quitting. Letting friends, family, or coworkers know keeps you accountable and often brings out unexpected support. Research has also found that quitting can be “contagious”: People are more likely to quit when friends, family, or coworkers quit too.

Use What Works: Medications and Nicotine Replacement

This is where science has come a long way. Using medication significantly increases your chances of quitting successfully, and several options are available.

• Over-the-counter nicotine replacement therapy (NRT) – patches, gum, and lozenges help manage cravings and withdrawal without requiring a prescription Using a long-acting form (like the patch) together with a short-acting form (like gum) when cravings hit is more effective than using either alone
• Prescription options include a nicotine inhaler and nasal spray, as well as two medications: varenicline (Chantix) and bupropion (Wellbutrin/Zyban). Varenicline is currently considered the most effective single medication for quitting. Talk with your provider to find out what’s right for you, especially if you have other health conditions or take other medications

Get Support– It Makes a Real Difference

Quitting on your own is harder than quitting with help. Here are free evidence-based resources:

• Call or text the national quitline: 1-800-QUIT-NOW (1-800-784-8669). Free, confidential coaching from trained quit specialists, available in multiple languages. Callers are more likely to succeed than those who go it alone
• Visit Smokefree.gov for personalized quit plans, tips for handling cravings, and resources tailored to specific groups (women, veterans, teens, and more)
• Text “QUIT” to 47848 to enroll in SmokefreeTXT, a free text message program with daily motivation and coping strategies
• Download the free quitSTART app, which offers mood tracking, a craving journal, and tips on the go

Manage Cravings in the Moment

Cravings typically peak and pass within a few minutes. A few strategies that help:

• Deep breathing– try breathing in for 4 counts, holding for 7, and exhaling for 8. Repeat a few times
• Keep your hands busy– water, gum, or mints can help replace the habit of having something in your mouth while smoking
• Move– even a short walk shifts your attention and can quickly reduce craving intensity

Don’t Let a Slip Derail You

Most people who quit successfully have tried before. A slip doesn’t erase your progress– it’s information. Notice what triggered it and adjust your plan. Quitting is often a process, not a single event.

Get Help Quitting Other Forms of Nicotine

Quitting smokeless tobacco or other nicotine products—such as chewing tobacco, snuff, nicotine pouches, e-cigarettes, or vaping devices—can be tricky for many of the same reasons as quitting cigarettes, but some aspects of quitting can differ. For example, users of smokeless tobacco or nicotine pouches may have strong habits tied to keeping nicotine in the mouth during work, driving, or sports, while people who vape may use nicotine more frequently throughout the day because devices are easy to access and can be used discreetly. The good news is that many of the same strategies and medications that help with quitting smoking can work for other forms of nicotine too.

When to Bring It Up With Your Care Team

Smoking affects many aspects of your health, and your One Medical provider can help you find the approach that fits your specific situation– including which medications are safe given your health history. Your provider can also help if you’d like help quitting vaping or another form of nicotine use. If you’d like to discuss quitting at a future visit, just let us know. We’re here for that conversation whenever you’re ready.