A person contemplating quitting smoking cigarettes.

How to Quit Cigarette Addiction

Last Updated: Fri, March 29, 2024

Nicotine, the addictive chemical in cigarettes, causes cigarette addiction. If you’ve been planning to quit smoking, you likely asked how to quit cigarette addiction. 

Are you or your loved one struggling with cigarette addiction? Do you want to know how to quit cigarette addiction? 

We got your back. This post outlines how to quit cigarette addiction.

How to Quit Cigarette Addiction 

Here’s how to quit cigarette addiction:

How to Quit Cigarette Addiction Step 1: Stop having 'just one'. 

To satisfy a tobacco appetite, you could be tempted to smoke just one cigarette. But please don't make the mistake of thinking you can end it there. 

Having only one cigarette frequently leads to the consumption of a second. Due to this, you'll be tempted to start smoking again.

How to Quit Cigarette Addiction Step 2: Delay it as much as you can. 

If you're about to give in to your cigarette addiction, wait another 10 minutes no matter what. 

Next, do something to distract you during that period. For instance, try heading to a smoke-free public area. You can keep your mouth busy by chewing gum as well.  These techniques may be simple, but they will help you overcome your cigarette addiction.

How to Quit Cigarette Addiction Step 3: Try nicotine replacement therapy. 

Inquire with your doctor about nicotine replacement therapy. 

Options include getting nicotine on prescription in the form of a nasal spray or inhaler. You can also get nicotine patches, gum, and lozenges without a prescription. 

Gums, inhalers, and lozenges serve as short-acting nicotine replacement therapies that can help you overcome intense cravings. These quick-acting treatments are usually safe to use with long-acting nicotine patches or non-nicotine medications.

Speaking of, non-nicotine medications include bupropion and varenicline. These medications are available via prescriptions 

How to Quit Cigarette Addiction Step 4: Lean on your loved ones. 

Inform your friends, family, and other close friends that you are attempting to quit smoking. 

The right support system can help you stay motivated, especially when you're tempted to light up a cigarette. You can also talk to a counselor or join a support group. 

You can have therapy as well. Behavioral therapy is a type of psychotherapy that aids in the identification and implementation of smoking programs.

How to Quit Cigarette Addiction Step 5: Prepare before you go cold turkey. 

There's more to quitting cold turkey than simply throwing away your cigarettes. Excessive cigarette use is a type of addiction so you have to prepare. 

Since your brain craves nicotine, you’ll go through withdrawal symptoms if you don't consume the substance. 

To help you deal with this, assemble a team of supporters ahead of time. Inquire with your doctor about all available options, including quit-smoking classes and sober apps, counseling, medicine, and therapy. 

By doing these, you'll be prepared for the day you decide to stop smoking.

How to Quit Cigarette Addiction Step 6: Get moving.

Being physically active can also help reduce nicotine cravings. They help alleviate cigarette addiction withdrawal as well. 

So instead of reaching for a cigarette, slip on your skates or running shoes. Mild activity, such as walking your dog or removing weeds in the garden, is also beneficial. As you quit smoking, the calories you burn will keep you from gaining weight, too. 

How to Quit Cigarette Addiction Step 7: Choose your reward. 

Aside from its health benefits, quitting smoking helps you save money as well. 

There are internet calculators that can determine how much wealthier you will become. Spend some of it on something enjoyable as a reward. Just make sure that the reward you choose is not harmful to you.

How to Quit Cigarette Addiction Step 8: Seek behavioral support. 

It's difficult to stay away from nicotine after you quit because of your emotional and bodily need for it. 

To stop, you must first address your dependency. Counseling, self-help literature, and support programs can all help you get through this difficult period. Your emotional symptoms will improve as your physical problems improve.

How to Quit Cigarette Addiction Step 9: Consider using e-cigarettes. 

Although e-cigarettes are not intended to be promoted as a stop smoking aid, many smokers see them as a way to kick the habit.

Currently, e-cigarettes are a hot study issue. According to studies, e-cigarettes are less addictive than cigarettes. 

The rise in e-cigarette use has also been linked to a significant increase in the number of people quitting smoking. In fact, established smokers who use e-cigarettes on a daily basis are more likely to quit smoking than people who have never tried them.

How to Quit Cigarette Addiction Step 10: Choose a quit date. 

After making the decision to quit smoking, select a quit date. Choose a day that isn't too far away (so you don't change your mind), but allows you enough time to prepare.

There are various methods for quitting smoking, but you must finally decide if you will immediately stop smoking, or wait until your quit date and then stop. 

As an alternative, you can stop smoking gradually, reduce your cigarette consumption until your quit date, and then stop.


Knowing how to quit cigarette addiction includes things that you have to do willingly. If you or your loved one is struggling to do this, a sobriety app like I Am Sober can also help.

I Am Sober is a free app that helps you get some control back in your life.

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