Why Quitting Is Hard

Many ex-smokers say quitting was the hardest thing they ever did. Yet millions of people have been able to do it—and you can, too.

One of the first steps is to learn why you feel like you need to smoke. Once you understand why you smoke, you can prepare yourself to find the best ways to quit. Build a "Quit Plan" to help you identify your smoking triggers, learn about managing cravings, and explore different quit methods: Link opens in a new windowhttps://smokefree.gov/build-your-quit-plan.

Withdrawal

One of the main reasons smokers keep smoking is nicotine. Nicotine is a chemical in cigarettes that makes you addicted to smoking. Over time, your body gets used to having nicotine. However, the more you smoke‚ the more nicotine you need to feel normal. When your body doesn't get nicotine, you may feel uncomfortable and crave cigarettes. This is called withdrawal.

It takes time to get over withdrawal. Most physical symptoms go away after a few days to a week, but cigarette cravings may stick around longer. There are ways you can be prepared for withdrawal.

Triggers

When you smoke, certain activities, feelings, and people become linked to your smoking. These may trigger your urge to smoke. Try to anticipate these smoking triggers and develop ways to deal with them:

• Go to places that don't allow smoking. Shops, movie theaters, and many restaurants are smoke-free.
• Spend more time with nonsmokers. You won't want to smoke as badly if you are around people who don't smoke.
• Keep your hands busy. Play a game on your phone, eat a healthy snack, or squeeze a stress ball.
• Take a deep breath. Remind yourself why you want to stop smoking. Think of people in your life who will be happier and healthier because you decided to quit.

Consider using a quit-smoking program.

Quit-smoking programs help smokers understand and cope with problems they have when trying to quit. The programs teach problem-solving and other coping skills. A quit-smoking program can help you quit for good by

• Helping you understand why you smoke
• Teaching you how to handle withdrawal and stress
• Teaching you tips to help resist the urge to smoke

Get started using a quit program today:

• Try a text message program. Sign up for SmokefreeTXT online (Link opens in a new windowhttps://smokefree.gov/tools-tips/text-programs/quit-for-good/smokefreetxt) or text QUIT to 47848.
• Download a smartphone app. These free apps help you track cravings and understand your smoking patterns (Link opens in a new windowhttps://smokefree.gov/tools-tips/apps).
• Visit Smokefree on social media. Grow your support network and stay connected (Link opens in a new windowhttps://smokefree.gov/about-us/social).
• Talk to an expert at a quitline. Call the National Cancer Institute Quitline at 877-44U-QUIT (877-448-7848) Monday through Friday from 9:00 a.m. to 9:00 p.m., or find your state's quitline by calling 800-QUIT-NOW (800-784-8669).
• Chat with a quit-smoking counselor. LiveHelp is Monday through Friday, 9:00 a.m. to 9:00 p.m. Eastern time (Link opens in a new windowhttps://livehelp.cancer.gov/app/chat/chat_launch). LiveHelp is also available in Spanish (Link opens in a new windowhttps://livehelp-es.cancer.gov/app/chat/chat_launch).