The Best Way to Quit Smoking: Experts Share Proven Tips for Tackling Nicotine Withdrawal
By Chad Birt,
12 hours ago
For millions of Americans wondering about the best way to quit smoking, the journey can feel daunting. Nicotine changes the brain’s reward system , meaning it literally affects how you think. The good news is that quitting is possible and you can achieve your goals with the right strategies and support. To discover the best way to quit smoking, we spoke with experts who revealed actionable tips, including science-backed methods on how to quit smoking successfully. Here’s what you need to know.
Why is it hard to quit smoking?
“When you smoke, nicotine gives your brain a quick hit of dopamine, the ‘feel-good’ chemical,” explains Raj Dasgupta, MD , a quadruple board-certified internal medicine physician and Chief Medical Officer at Fortune Recommends Health. “Over time, your brain gets used to this boost and starts craving it. When you try to quit, your body misses that dopamine rush, leading to withdrawal symptoms like anxiety, irritability and trouble focusing.”
The side effects of nicotine withdrawal are so severe, that fewer than 10% of smokers successfully quit the first time. Thankfully, the right game plan can change everything.
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The best way to quit smoking: a two-pronged approach to break the habit
“To successfully quit smoking, we often recommend approaching it from two angles: The nicotine addiction pathway––where we give options on how to help the brain go without nicotine––paired with behavioral changes to break the routines associated with smoking, ” says Kacey Fogg, PA-C , a certified physician assistant and Tobacco Treatment Specialist at Mercy Medical Center .
Often, this means a combination of nicotine replacement therapy (more on that below) and an emphasis on changing behaviors and routines.
“As humans, it’s easy for our brain to associate two things together,” Fogg continues. “For example, some people always smoke while drinking their morning coffee. Part of successfully quitting means we have to break that association.”
How to quit smoking: 3 study-backed tips to help you stop for good
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But how do you ease nicotine cravings and create new habits simultaneously? According to Fogg, the answer is experimentation: “When preparing to quit, you often need to try several tactics until you find one that works for you.”
Quitting smoking is a challenging process, but with these three strategies, you'll discover the best way to quit smoking and finally break free from nicotine addiction:
1. Try nicotine replacement therapy
Nicotine replacement therapy (NRT ) replaces the nicotine you get from smoking with nicotine patches, gum or lozenges. “These give your body a lower dose of nicotine without all the dangerous chemicals in cigarettes,” Dr. Dasgupta says. “They help you control cravings while you adjust to not smoking.”
Five types of NRT therapy are FDA-approved and can be purchased over the counter without a prescription. Even better? They work. A Cochrane Review found that smokers who use NRT are 50-60 percent more likely to quit than those who don’t.
2. Talk it out
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People tend to associate behavioral counseling (aka talk therapy) with mental health issues like depression and anxiety, but it can be just as beneficial for smoking cessation. “Talking with a professional can help you identify why and when you smoke and give you tools to manage those triggers,” Dr. Dasgupta explains.
Proof it’s effective: A study in Cochrane Database Systemic Review concluded that smokers who participated in individual counseling were 40-80 percent more likely to quit than folks with minimal support.
Tip: Not yet ready to give counseling a try? Aside from leaning on friends and family for support, there’s an alternative worth trying.
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“ 1-800-QUIT-NOW provides patients with free smoking resources in their local area, including counseling groups,” says Alisha Goodrum, MD , an internal medicine physician with PlushCare who completed a fellowship in addiction medicine. “I’ve cared for a few patients who enjoyed participating in quit-smoking groups. Speaking with others who are going through the same issue has helped normalize the process and provided support and advice.”
3. Ride the (craving) wave
More than 61 percent of smokers who try to quit experience withdrawal symptoms , like nicotine cravings. As tempting as it is to give in, put your willpower to the test first.
“One creative strategy is ‘urge surfing’––instead of fighting the craving, you ride it out like a wave,” says Bryce Givens , President of All The Way Well , an organization providing community and support services to individuals and families struggling with mental health and substance use disorder issues. “Cravings tend to peak and then fade, so by learning to acknowledge the urge without acting on it, you strengthen your ability to resist over time.”
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Research supports this idea. A study in Addictive Behaviors Reports found that mindfulness training helped people who smoke both accept cravings and made it easier to resist the urge to smoke. Since mindfulness emphasizes focusing on the present moment, you can think about how you’ll respond to a craving, instead of automatically reaching for a cigarette.
What to do if you slip up
A positive mindset and personalized smoking program can bolster your efforts to quit, but don’t be discouraged if you fall off the wagon.
“Most patients who I’ve treated for smoking cessation have made more than one attempt,” Dr. Goodrum says. “This has occurred for people on medications and those who have quit ‘cold turkey.’”
Although setbacks can feel like failures, Fogg says it’s better to view them as “necessary small steps to finally being smoke-free. Give yourself grace and see each attempt as a learning experience.”
Givens echoes this advice. “If you slip up, don’t beat yourself up—just reset. The most important thing is the willingness to keep trying.”
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