Quit
smoking

How to succeed in quitting

Quitting tobacco and nicotine product use is one of the best ways to improve your health and wellbeing. Change is not always easy, as nicotine dependence and habits can be strong.

Quitting often happens gradually as new routines replace old ones. Many people benefit from preparing in advance and progressing step by step. The most important thing is to find an approach that suits you.

Research shows that commitment, reinforcing progress and identity change are important. Useful tools may include diaries, forms and other self-monitoring tools.

Commit to quitting

Commitment is a key factor for success:

  • Reflect on your reasons for quitting and write them down.
  • Tell at least one close person that you are quitting.
  • Set a quit date and prepare for it.
  • Set small milestones to help you stay on track.
  • Remind yourself of your reasons to quit, especially during the first days.

Reinforce your progress

Encouragement and visible progress make quitting easier:

  • Share your successes with others or a support person.
  • Use apps or trackers showing money saved or cigarettes not smoked.
  • Progress is often monitored together in healthcare services or support groups.

Find your new identity

When you quit, you gradually move to a nicotine-free life:

  • Think of yourself as a non-smoker and nicotine-free person.
  • Avoid situations where you usually used nicotine, especially at first.
  • Plan in advance how to handle cravings and difficult emotions.
  • Remove tobacco, nicotine products and related items from your environment.
  • If you relapse, start again immediately – relapse is part of learning, not a failure.

Ensure success with multiple strategies

You achieve the best results by combining several approaches.

Choose a quit date and prepare for it. Reward yourself when you reach interim goals and your final goal. If needed, discuss nicotine replacement therapy products or cessation medications with a healthcare professional. Practise in advance what you will say and how you will act if you are offered tobacco or other nicotine products. Adopt stress management and relaxation techniques, and find a suitable support person with whom you can agree on monitoring your progress and who can encourage you.

Tell your loved ones what kind of support you need

Do something enjoyable and relaxing at the times when you previously smoked or used nicotine products. Exercise regularly and keep healthy snacks available.

Remember that the risk of relapse increases under the influence of alcohol and other substances.

Cravings for tobacco and other nicotine products will pass, and they often ease within a few minutes. When a craving hits, doing something else that distracts you for a moment can help — for example, calling a friend.

Be kind to yourself. In difficult moments, an encouraging phrase such as “I can do this” can help!