How to Quit Smoking: Proven Methods That Work

Quitting smoking is one of the best things you can do for your health. Nearly 70% of people who smoke want to quit, and with the right help, you can succeed. This guide covers the most effective ways to quit smoking cigarettes and what happens to your body when you quit smoking.

Medications That Help You Quit

FDA-approved medicines can double your chances of quitting for good. Nicotine replacement therapy (NRT) comes in patches, gum, lozenges, inhalers, and nasal sprays. Patches give steady nicotine, while gum and lozenges help with sudden cravings. Using both together works better than either alone.

Prescription pills like varenicline (Chantix) block nicotine receptors in your brain, reducing cravings and making cigarettes less satisfying. Bupropion (Zyban) is another option that helps reduce withdrawal symptoms. Talk to your doctor about which medicine is right for you.

Counseling and Support

Combining counseling with medication gives you the best chance of success. Free help is available through quitlines—call 1-800-QUIT-NOW to speak with a trained counselor. You can also text START to 47848 to join SmokefreeTXT for daily tips. Group support and one-on-one counseling are also effective options.

What Happens to Your Body When You Quit

Your body starts healing within minutes of your last cigarette. After 20 minutes, your heart rate drops to normal. Within 12 hours, carbon monoxide levels in your blood return to normal. After 24 hours, your heart attack risk starts to decrease.

Within 2 weeks, your circulation and lung function improve. By 1 to 3 months, your lung capacity can increase by up to 30%. After 1 year, your risk of heart disease drops to half that of a smoker. At 10 years, your lung cancer risk is about half of someone who still smokes.

Managing Withdrawal Symptoms

Withdrawal symptoms are strongest in the first week but usually fade within 2 to 4 weeks. Common symptoms include irritability, trouble concentrating, increased appetite, and strong cravings. Stay busy, drink water, exercise, and avoid triggers like alcohol or places where you used to smoke.

Tips for Success

Pick a quit date and tell friends and family so they can support you. Remove cigarettes and ashtrays from your home and car. Identify your triggers and plan how to handle them. If you slip, don't give up—most people try several times before quitting for good.

When to Get Help

Talk to a doctor if you've tried quitting on your own without success. They can prescribe medications, refer you to counseling, and create a quit plan that fits your needs. Many health insurance plans cover smoking cessation treatment at no cost.