Smoking Cessation
Tobacco use—including cigarette smoking, vaping, cigars, e-cigarettes, and smokeless tobacco—contributes to or worsens many diseases and is the single largest preventable cause of death in the US. About half of people who continue smoking will die from smoking-related illnesses.
Smoking cessation is the process of quitting tobacco. Effective approaches combine behavioral support with FDA-approved medications, lifestyle changes, personal support systems, and digital resources. Combining counseling with nicotine replacement or prescription medications doubles the chance of success.
Why Quit?
Health Benefits
- Lower risk of lung cancer, COPD, heart disease, stroke, high blood pressure, and many other cancers
- Improved lung function and easier breathing
- Better circulation and heart health
- Stronger immune response and fewer infections
- Reduced risk of gum disease, tooth loss, and oral cancer
- Healthier skin and less premature aging
Financial Benefits
- Thousands saved per year by not buying tobacco products
- Lower medical costs for treating smoking-related conditions
Lifestyle Benefits
- Improved taste and smell
- More energy for daily activities
- Whiter teeth, fresher breath, and younger-looking skin
- Cleaner home and reduced secondhand smoke exposure for others
Psychological Benefits
- Increased self-esteem and confidence
- Reduced anxiety and stress as nicotine dependence fades
- Better overall mental health
How to Quit
Create a Quit Plan
- Choose a quit date within two weeks
- Identify and prepare for triggers
- Tell friends, family, and coworkers to build a support network
Nicotine Replacement Therapy (NRT)
- Patches: steady nicotine release to ease withdrawal
- Gum or lozenges: control cravings when they strike
- Prescription inhalers or nasal sprays for rapid relief
Prescription Medications
- Zyban (bupropion): reduces cravings and withdrawal symptoms
- Chantix (varenicline): decreases cravings and blocks nicotine’s effects
Behavioral Support
- Individual or group counseling for coping strategies
- Support groups to share experiences and encouragement
Healthy Habits
- Exercise regularly to reduce cravings
- Eat a balanced diet to manage stress
- Practice relaxation techniques like deep breathing or meditation
Digital Resources
- Quitlines: call 1-800-QUIT-NOW or visit smokefree.gov
- Mobile apps for tracking progress, tips, and motivational messages
Avoid Triggers
- Keep your hands and mind busy with new activities
- Limit alcohol, which lowers resolve
- Change routines associated with smoking
Stay Positive
- Be patient—relapses can happen but are part of the process
- Reward milestones to keep motivation high
Professional Help
- Consult healthcare providers for personalized guidance
- Consider therapy specializing in addiction and behavior change
E-Cigarettes and Quitting
One study found e-cigarette users were twice as likely to quit regular cigarettes compared to other nicotine replacements. However, many continued using e-cigarettes afterward, and they are not FDA-approved for cessation. More research is needed on their long-term safety and effectiveness for quitting.
Sources
- Centers for Disease Control and Prevention: Smoking Cessation Fact Sheet
- American Lung Association: Quit Smoking
- Health and Human Services: BeTobaccoFree initiative
- Holla N, Brantley E, Ku L. Physicians’ Recommendations to Medicaid Patients About Tobacco Cessation. Am J Prev Med. 2018;55(6):762-769.