- Why is it so hard to quit smoking?
- How does smoking affect your health?
- Why quit smoking now?
- When smokers quit – what are the benefits over time?
- What are the immediate rewards of quitting smoking?
- Getting help with the mental part of addiction
- Getting help with the physical part of addiction
- Nicotine replacement therapy
- What are the types of nicotine replacement therapy?
- Choosing and using nicotine replacement therapy
- Prescription drugs to help you quit smoking
- Other methods of quitting smoking
- A word about success rates for quitting smoking
- Steps for long-term success
- Making the decision to quit smoking
- Setting a quit smoking date and making a plan
- Dealing with smoking withdrawal
- Staying smoke-free
- Special concerns after quitting smoking
- To learn more
Getting help with the mental part of addiction
Smokers have more tools than ever to help quit smoking for good – there’s a wide range of counseling services, self-help materials, nicotine replacement therapies, and medicines available.
Some people are able to quit on their own, without the help of others or the use of medicines. But for many smokers, it can be hard to break the social and emotional ties to smoking while getting over nicotine withdrawal symptoms at the same time. Fortunately, there are many sources of support out there.
Telephone-based help to stop smoking
All 50 states and the District of Columbia offer some type of free, telephone-based program that links callers with trained counselors. These specialists help plan a quit method that fits each person’s unique smoking pattern. People who use telephone counseling have twice the success rate in quitting smoking as those who don’t get this type of help. Help from a counselor can keep quitters from making many common mistakes.
Telephone counseling is also easier to use than some other support programs. It doesn’t require driving, transportation, or child care, and it’s available nights and weekends.
Counselors may suggest a combination of methods including medicines, local classes, self-help brochures, and/or a network of family and friends.
Call us to get help finding a phone counseling program in your area.
Quit-smoking programs and support groups
Members of support groups for quitters can be helpful, too. One long-standing peer help program is Nicotine Anonymous®, an open support group that offers a way to find others who are quitting tobacco and living smoke-free. It also offers a long-term approach to quitting. (See the “To learn more” section for contact information.) But this is only one of many types of support programs.
Some workplaces, hospitals, and wellness centers have stop-smoking programs, groups, or classes. They may be led by professionals and focus on information and education, or they may be run by volunteers. Some programs may be set up like classes, while others focus on sharing by members of the group. Some groups are set up for just a few weeks, and others go on indefinitely. There are lots of options, and different types of groups work better for different people. Find one that works for you.
For people who can’t go to support group meetings, there are online support systems as well as phone-based support (discussed above). Check with your employer, health insurance company, or local hospital to find a support group that fit your needs. Or call your American Cancer Society at 1-800-227-2345.
What to look for in a stop-smoking program
Stop-smoking programs are designed to help smokers recognize and cope with problems that come up while quitting. This helps the ex-smoker avoid many of the common pitfalls of quitting. The programs should also provide support and encouragement in staying quit. Studies have shown that the best programs include either one-on-one or group counseling. There’s a strong link between how often and how long counseling lasts (its intensity) and the success rate – overall, the more intense the program, the greater the chance of success.
Intensity may be increased by having more or longer sessions or by increasing the number of weeks over which the sessions are given. So when looking for a program, try to find one that has the following:
- Each session lasts at least 15 to 30 minutes
- There are at least 4 sessions
- The program lasts at least 2 weeks (longer is usually better)
Make sure the leader of the group is trained in smoking cessation.
Some communities have a Nicotine Anonymous (NicA) group that holds regular meetings. This group applies the 12-step program of Alcoholics Anonymous (AA) to the addiction of smoking. This includes attending meetings and following the program. People new to NicA may choose a sponsor to help them through the steps and help when they are tempted to smoke. The NicA meetings are free, but donations are collected to help cover expenses. NicA also has phone meetings and web meetings, and offers online support.
Often your American Cancer Society, American Lung Association, or local health department will sponsor quit smoking classes, too. Call us for more information.
Not all programs are honest, so be careful. Think twice about any programs that:
- Promise instant, easy success with little to no effort on your part
- Use shots (injections) or pills, especially “secret” ingredients
- Advertise 100% success rate with no ill effects
- Charge a very high fee (check with the Better Business Bureau if you have doubts)
- Will not give you references and phone numbers of people who have used the program
Support of family and friends
Many former smokers say a support network of family and friends was very important during their quit attempt. Other people who may offer support and encouragement are your co-workers and your family doctor. Tell your friends about your plans to quit. Try to spend time with non-smokers and ex-smokers who support your efforts to quit. Talk with them about what you need – for instance, patience as you go through cravings, taking your late-night or early-morning phone calls, and plans for doing things in smoke-free settings. Find out what you can count on each friend or family member to do. You can also suggest that they read our document Helping a Smoker Quit: Do’s and Don’ts.
Last Medical Review: 02/06/2014
Last Revised: 02/06/2014