How to Stop Smoking: Education & Advocacy
From taking the first step to becoming completely tobacco-free, learn the facts about tobacco use, discover the quitting method that works for you, hear from our smoking cessation expert, and gather the tools and resources you need to quit smoking for good.
Written By

Christine Lyons
- Bio
Expert Contributor

Johanna Tiemann
- Bio
Johanna Tiemann, Ph.D. is a clinical psychologist, psychoanalyst, hypnotherapist and EMDR practitioner who works in private practice in New York City. She works primarily with those who suffer the sequelae of trauma, which include nicotine addiction.
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Whether you smoke a pack a day or dip once a week, you probably know the health risks of tobacco use. Worldwide, tobacco use causes more than 7 million deaths per year, 480,000 of which are in the U.S. alone. And while these numbers are jarring, they don’t make kicking the addiction any easier. Quitting cigarettes and other tobacco products can cause unpleasant withdrawal symptoms, often making it too difficult to stop. Luckily, you don’t have to go it alone. If you’re ready to say goodbye to your cigs, there is nearly endless support available to aid you in your process. From understanding the benefits of quitting to hearing from our cessation expert, keep reading to learn how you can take down your tobacco habit and lead a healthier life.
Tobacco Use Facts & Awareness
- 2,500 teens start smoking each day: 400 of those 2,000 teens will become daily smokers.
- 68% of smokers want to quit: 55% of them try to quit, but only 7% find long term success.
- Big Tobacco spends $9.36 billion in advertising: Over $1 million is spent every hour promoting cigarettes and tobacco.
- Quitting cuts the risk of heart attack in half in just 1 day: Blood pressure drops and oxygen levels rise on the very first ‘quit’ day.
- Quitting now cuts your cancer risk in half: Quitting for 5 years cuts mouth, throat, esophagus, and bladder cancer risk is in half.
Tobacco Use Risks & Benefits of Quitting
The risks associated with using tobacco have been well known for over half a century. In that time, anti-smoking efforts have saved over 8 million American lives. Below are just some of the risks of continued tobacco use and the benefits of quitting.
Risks of Tobacco Use | Benefits of Quitting |
---|---|
Smoking can cause cancer anywhere in your body and smoking blocks your body from fighting it by weakening your immune system. | 10 years after quitting, your risk of dying from lung cancer is about half that of a person who is still smoking. |
Smoking is the #1 cause of chronic obstructive pulmonary disease (COPD) like emphysema and asthma. | Quitting smoking can prevent COPD, but it can’t cure it. Quitting does lessen COPD flare ups and slow the progression of the disease. |
Smoking while pregnant carries high risks for babies, including preterm delivery, low birth weight, weak lungs, and increased risk of sudden infant death syndrome (SIDS). | Quitting at any point in your pregnancy reduces the risks of negative outcomes for your baby. Even just one day of not smoking delivers more oxygen to your baby. |
1 in 4 deaths from heart disease and stroke is caused by smoking. | After quitting for just 12 hours, your risk of heart disease already drops. After 15 years, your risk of heart attack and stroke are equal to a nonsmokers. |
Teen smoking is linked to attention deficits, cognitive impairments, and increased risk of psychiatric disorders. | Quitting smoking can actually decrease feelings of depression, anxiety, and stress–though initially withdrawal symptoms may mask these benefits. |
Tobacco Myths vs Reality
With 68 deaths and nearly 3,000 hospitalizations reported from e-cigarette use in 2020, the myth of vapes as safe alternatives to cigarettes is fading. However, there are still a lot of myths around tobacco use that have surprising staying power. Here are some of those myths debunked.
Cigarettes
Myth: Cigarettes aren’t drugs.
Reality: Nicotine is a stimulant drug and it is highly addictive. Smoking alters your brain chemistry to create a dependence on nicotine.
Myth: Light cigarettes are safe.
Reality: Even light cigarette smoke contains harmful tar, at least 250 toxic chemicals, and carbon monoxide.
Chewing Tobacco
Myth: Smokeless tobacco is a good way to quit smoking.
Reality: Smokeless tobacco still contains addictive nicotine. It may help you stop smoking, but it won’t break your addiction to nicotine.
Myth: Smokeless tobacco won’t cause cancer.
Reality: Smokeless tobacco causes mouth, esophageal, and pancreatic cancer. It’s also linked to heart disease, stroke, and mouth disease.
Vaping & E-Cigarette
Myth: Vaping is a safe way to quit smoking.
Reality: Most vapes and e-cigarettes products, known as e-juices, contain addictive nicotine, the same addictive substance that is in traditional cigarettes.
Myth: Vapes are just water vapor and flavoring.
Reality: E-juice vapor is toxic when heated. It contains some of the same chemicals found in gasoline, car exhaust, and embalming fluids.
Quitting Time: Kicking the Tobacco Habit
While you may want to quit because of the long-term risks, it’s the short-term benefits that give you the real boost. Cleaner mouth, better breath, and clothes (and house and car) that don’t smell of smoke are just the start. You’ll also be saving money and you’ll have more energy from the increased oxygen. This added energy could even put enough pep in your step to get you off the couch and out exercising, benefitting your health even more.
If all this sounds great and you feel you’re ready to say goodbye to tobacco, help is out there. While we can’t offer you medical advice, we can help you through the options out there to get you smoke-free. Once you are ready to kick the habit, first talk to your doctor, and then consider some of the methods below.
Homeopathic & Natural Methods
If you want to kick the habit cleanly, the natural route might be right for you. Since stress is a major trigger for smoking, some people find success by practicing relaxation techniques like yoga, meditation, and deep breathing. Exercise is another proven technique to help you kick the cravings to the curb. A quick hit of cardio is best, but just getting out for a walk can be effective.
There are homeopathic and natural remedies that are purported to help curb cravings. If you want to go the remedy route, you should talk to a homeopathic practitioner who will prescribe remedies specific to you. Before taking any herbal remedy, even those sold over the counter, you should talk to your regular doctor first.
Resources
- Five Parks Yoga is an excellent, free yoga resource on YouTube.
- Mindbody is a free app that can connect you with yoga and mindfulness classes (as well as a nice, relaxing spa visit).
- National Center for Homeopathy provides resources and tools to connect you with a practitioner in your area.
- Smokefree.gov has tips for sticking with exercise while you are quitting.
- WebMD has a list of stress relieving techniques useful for smokers looking to quit.
Therapy & Coaching
A study by the U.S. Preventive Services Task Force found the impact of behavioral interventions to be “substantial” in helping people to quit smoking. Time-tested therapeutic approaches include Integrated Harm Reduction Therapy and Cognitive Behavioral Therapy interventions.
Quit coaching can be used in conjunction with therapy or other cessation programs. Coaches may be trained like those on Quitline, or they may be former smoker peer counselors and health educators. Coaches can work one-on-one in person, over the phone, or even through texts and chats. Making it a convenient option for those with busy schedules looking to quit.
Both therapy and coaching approaches provide smokers with tools and a “plan” to quit. Therapy will delve deeper into the emotional and behavioral issues associated with tobacco addiction, helping you get to the core of your addiction.
Resources
- SAMHSA’s helpline connects you to treatment and support to quit tobacco use.
- Truth Initiative can help you or a loved one quit vaping.
- National Register of Health Service Psychologists has a tool to help you find a provider.
- Psychology Today has a finder tool for therapists, tele-therapists, treatment centers, and support groups.
Medical Help
The hardest part of quitting can be dealing with the symptoms of nicotine withdrawal and fighting the cravings. Using nicotine replacement therapy can double your chance of success, making the whole process a little less painful.
Nicotine replacement therapy delivers nicotine in small, controlled doses without all the harmful side effects of smoking, vaping, or chewing tobacco. Prescription medications are available as well. Medications don’t deliver nicotine, but they do help to reduce cravings. Talk to your doctor before taking any drug, even those widely available over-the-counter stop-smoking aids.
Resources
- Nicotine gum delivers over-the-counter nicotine replacement therapy to control cravings and lessen withdrawal symptoms.
- Nicotine lozenges help you slowly wean off a physical addiction to nicotine and should accompany a smoking cessation program.
- Nicotine transdermal patches, commonly known as “The Patch,” are perhaps the best known smoking cessation aid and should be used along with group or individual cessation support.
- Nicotine oral inhalers are a prescription form of nicotine replacement therapy and, as with the lozenges and patch, should be used in conjunction with a cessation program.
- Zyban and other prescription medications should be carefully researched and discussed with your doctor.
Organizations & Groups
National organizations like the American Cancer Society and the American Lung Association have a long history of helping people quit. In addition to in-person support groups, they have online tools, information, and resources for quitting.
Many hospitals, local health departments, community and recreation departments, and companies offer in-person support and therapeutic groups. Some organizations use a class-based model while others may combine one-on-one counseling with group sessions. You can start by asking your doctor or by asking friends who have successfully quit for recommendations to find the best fit for you.
Resources
- Freedom From Smoking group clinics are offered by the American Lung Association.
- EX program by Truth Initiative blends personalized quit plans with interactive tools and virtual support community.
- Nicotine Anonymous uses a 12-step program and provides a sponsor to help you quit.
- QuitNet is associated with Blue Cross and Blue Shield and can help you find help quitting.
Mobile Apps & Tools
In our non-stop world, not everyone can carve out the time to attend a support group or one-on-one counseling. Luckily, mobile apps make finding the support you need quick and convenient. Apps can help you track your smoking stats from logging your cravings to watching your savings grow as you spend less on cigarettes, vapes, or chewing tobacco. Rewards are a big part of the app game, giving quitters a virtual pat on the back. They can be little hits of dopamine, fun distractions, or truly motivational.
Apps & Services
- EasyQuit deploys motivational badges, tracks your savings, and has a quit slowly option.
- Get Rich or Die Smoking incentivizes users to quit by showing them what they can afford with the money they save not smoking.
- My Quit Coach is a physician-approved quit smoking app from LIVESTRONG.
- SmokefreeTXT is 24/7 text messaging quit smoking support with specialized services for teens, moms, vets, women, Spanish speakers, and those over 60.
- QuitNow! leverages achievements and a robust ex-smoker support crew to boost your chances of quitting.
10 Quick Tips to Hit Your Quit Goals
While there is no one-size-fits all approach to quitting, these tips can help when the cravings get tough.
1
Pick your quit day
A ‘quit day’ gives you a deadline. Whether it’s your child’s birthday or April Fool’s Day, find a quit day and stick to it.
2
Remind yourself why
A common recommendation for quitting is ‘finding your reason.’ Take it one step further and remind yourself of your reason. If you are quitting for your kids, tape a picture of them to your cigarettes or to the inside of your wallet. You’ll think twice before lighting up or putting down cash to pay for tobacco.
3
Patch or pill?
Discuss medication and nicotine replacement options with your doctor. Finding the method that works best for you is essential for quitting.
4
Bank on it
A pack costs anywhere from $5 to $10. That adds up to thousands of dollars by the end of the year. Put all that money away and give yourself a meaningful reward once you have hit your personal milestones.
5
Tell everyone
Seek out positive social support and hold yourself accountable at the same time.
6
Stay digitally distracted
Feel a craving coming on,? Reach for your phone. A funny TikTok or YouTube video may be just what you need to get past it.
7
Plan it out
Cold turkey? Slowly cutting back? Choose a strategy and stick to it. Having a plan can really help.
8
Get trigger happy
Morning coffee? Smoke breaks at work? Know your triggers and plan ahead for how to avoid, minimize, or modify them.
9
Stay busy
Boredom and downtime are not your friends. Keep your hands and mind busy with activities you enjoy.
10
Be kind and carry on
Quitting is hard. If it was easy, you wouldn’t be reading this list. Be kind to yourself on this journey. Don’t beat yourself up if you slip, just keep moving forward.
5 Careers Advocating for a Smoke-Free Community
If you’re passionate about creating a cleaner, safer, healthier community, then why not make a career out of it? From educating to advocating and everything in between, here are 5 careers to consider if want to make a difference.
Public Health
Public health careers in smoking cessation usually revolve around education or coordination. Public health educators often work with school or community programs for smoking prevention and cessation. These professionals may help people quit by leading classes or quit smoking groups. They may also coordinate local and state resources for hospitals, businesses, or nonprofits.
Registered Nurse
If every nurse in the U.S. helped just one person to stop smoking, they’d triple the quit rate. Registered Nurses are on the front lines of the battle against smoking. They provide trusted, confidential help during routine visits. Some facilitate groups in clinics, hospitals, or community settings.
Smoking Cessation Contractor
Businesses and organizations hire contractors for on-site smoking cessation programs. They may be counselors or trained quit coaches. In addition to making quitting support and services more accessible, workplace cessation programs can cultivate the positive peer supports that lead to real success.
Substance Abuse Counselor
Substance abuse counselors may work specifically on issues of nicotine addiction or they may address smoking cessation in conjunction with other substance misuse issues. Smoking is one of the deadliest forms of addiction and helping people to quit while addressing other addictions can actually increase their chances for long-term sobriety.
Health Educator
Within a medical setting, health educators teach patients about health concerns linked to smoking and how it affects specific conditions like COPD. Then, they coordinate with doctors to create and implement a quit plan, providing resources along the way. In community, public school, and nonprofit settings, health educators teach and support quitters in one-on-one or group settings.
Expert Insight on Quitting Tobacco

Johanna Tiemann, Ph.D. is a clinical psychologist, psychoanalyst, hypnotherapist and EMDR practitioner who works in private practice in New York City. She works primarily with those who suffer the sequelae of trauma, which include nicotine addiction.
Q: What is Integrative Harm Reduction Therapy?
One of the primary differences between the classical AA model and harm reduction is that the AA model is an all-or-nothing approach. You abstain or you are using. With harm reduction, the philosophy is that most people can learn to moderate their use and to use safely. It’s acknowledged that most, if not all, people need to alter their consciousness a bit, to take the edge off, and drugs are the easiest way to do it. That’s just the way it is. Most people who drink or smoke don’t really want to stop. They may feel forced to stop. It’s become very difficult for smokers. There is such shaming around that. They are being virtually alienated and ostracized and put in a corner and told you can’t smoke here. They are hiding it.
The point is, that it is possible to moderate. That’s the harm reduction philosophy. When you work with someone using a harm reduction model, you try to meet them where they are. They may be at a precontemplation place where they are thinking maybe they should stop using and that’s where you start with them. You don’t give them a bunch of instructions. You work with them trying to understand what purpose or what problem the substance is addressing.
Q: How does the shame and stigma of smoking get in the way of quitting?
One reason why people used any substance is because they are trying to get rid of bad feelings. So, when you consider that shame is a bad feeling, when someone is feeling particularly bad about themselves, they are going to go to their substance. It creates a loop, an endless cycle. I find that with smokers the shame has led them to hide their use. It’s not helpful, because people will find a way to smoke if they need to smoke. The more successful they are at doing that, the more they will hold onto the addiction. The shame just makes it go underground. It doesn’t really help in that sense.
Q: What is the value of group therapy for smokers trying to quit?
The value of the group is the shame reduction, the sharing of stories, the sharing of progress, the sharing of lack of progress. People just being able to come in and say “look, I’ve smoked more this week than I’ve ever smoked in my life” and someone else will say “I’ve had weeks like that, too.” Hopefully, people will get the sympathy or empathy that they need to make it more of a human process. It’s not a matter of smoking or not smoking. It becomes relationships with other people and support. You can’t get that one-on-one.
Q; What advice would you offer a smoker who has had multiple failed attempts to quit?
I would probably send them to therapy, but I am a little bit biased. I might ask how they have tried to quit. If they say, ‘cold turkey,’ I’d say why don’t you try cutting down one at a time and maybe figuring out some way of rewarding yourself for stopping one cigarette at a time.
I also think mindfulness meditation is a really good way of examining what is going on inside and what urges are coming up. Maybe a person can work in five minutes of meditation during that smoking time. People are generally not going to do that, honestly, if they want the cigarette. But what they can do is a meditation called urge surfing in which you try to tune into the urge. You feel the urge come up and you try to examine it in various ways like—what does it sound like? What does it feel like in my body? What color is it? Are the edges soft or hard? An urge usually goes away in a couple of minutes, especially if you can distract yourself.
Resources
Asian Smokers’ Quitline
This site offers help in Cantonese, Mandarin, Korean, and Vietnamese.
Association for the Treatment of Tobacco Use and Dependence
This resource has a comprehensive list of providers across the country.
E-Cigarette Visual Dictionary
This dictionary from the CDC is particularly helpful for parents who don’t know how many different kinds of e-cigarettes are out there.
Know the Risks
This site provides a sheet for parents from the Surgeon General.
Make Smoking History
This site offers great resources for parents on quitting smoking.
Skip the Dip
Skip the Dip has resources specifically for smokeless tobacco users.
Tips for Friends and Family of Quitters
Expert tips offered by the American Heart Association.
LiveHelp
LiveHelp offers help to quit smoking in Spanish.
Stress Management Techniques
Harvard University techniques can make your quit attempt more successful.
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