How to Quit Smoking Cold Turkey

Many people decide to go "cold turkey" when quitting smoking—meaning they stop smoking all at once without medication or nicotine replacement products. To say that this process is a difficult one would be a huge understatement. While it might work for some people, let's be real—it's not the most effective method of smoking cessation. Those who are most successful in quitting smoking cold turkey know what to expect and prepare themselves for withdrawal symptoms and cravings.

People choose to go cold turkey for different reasons, but one is the desire for a clean break from their smoking habit. Even when people are highly motivated to quit, we know how challenging it may be to overcome an addiction and let our bodies heal.

If you are ready to quit smoking or using tobacco (including chewing, e-cigarettes, or snuff) and want to go cold turkey, start by setting a quit date. The following steps will help set you up for success. While it might not be your first attempt, it will hopefully be your last.

What to Try Before Quitting Cold Turkey

If you're feeling like quitting cold turkey might be too much for you from the get-go, no worries. Let's start off with some baby steps:

• Write down each cigarette you smoke
• Switch to a less preferred or less tasty cigarette brand
• Smoke a cigarette halfway or not as hard
• Take weaker drags off of a cigarette
• Count to 60 before lighting up a cigarette

When You Decide to Go Cold Turkey

To quit cold turkey, you will need to mentally prepare for distorted thinking—AKA the many thoughts and rationalizations that can derail your quit-smoking plan (e.g., "Just one drag won't hurt!").

Jot down the reasons (big and small) why you decided to quit. Write them on a piece of paper that you can carry with you or use a smartphone app. That way, you can easily access the list when a distorted thought pops up.

Prepping for Nicotine Withdrawal

We hear you—nicotine is highly addictive! According to the Centers for Disease Control and Prevention (CDC), the substance rivals cocaine, alcohol, and heroin in terms of addiction. As with other drugs, you will likely experience side effects as your body rids itself of the harsh toxins and chemicals found in cigarettes.

This is one (huge) reason it's hard to quit cold turkey. Nicotine withdrawal can be more intense when you abruptly stop smoking. That's why it's worth trying to cut down on smoking before you quit cold turkey—the nicotine withdrawal will be a bit more tolerable.

Common symptoms of nicotine withdrawal include:

• Anxiety
• Constipation
• Cough
• Cravings
• Depression
• Diarrhea
• Dizziness
• Dry mouth
• Fatigue
• Headaches
• Inability to concentrate
• Increased appetite
• Insomnia
• Nausea
• Sore throat
• Weight changes

If you expect these symptoms, you'll be better equipped to prepare. For example, ask a friend to watch your kids if you're feeling crappy, keep your water bottle on deck and drink often to stay hydrated, stock up on throat lozenges, and fill your refrigerator with nutritious snacks to reach for when hunger strikes.

Resist the Urge

Ready to quit smoking? Let's start off by gathering and throwing out all smoking paraphernalia (lights, matches, ashtrays, etc.) from your home (inside and outside) and car.

You’ll also want to let your "smoking buddies" know that you won’t be joining them on smoke breaks, for happy hour, or any other situation or place that could be a trigger for you. You can also take the opportunity to encourage your tobacco-using friends to quit.

Seek Out Your Tribe

As with nicotine withdrawal, managing the psychological urges that come with quitting will be easier if you make a plan. We know how hard it can be to deal with these urges, but it can help just to know that they, too, will pass—sometimes within moments. You'll also want to reach out to your family and friends. Let them help motivate and encourage you to stick with your stop-smoking plan.

An online support forum can also be a boon to your nicotine-free journey. The great thing about online support is that you can access it 24/7 (like if a craving strikes at 2 a.m. and you don't want to wake up your roomie).

In-person support groups are also valuable. You can meet local people who are going through the same process that you are. Reading about or hearing others talk about their experiences can inspire you and help you stay motivated.

Create New Rituals

Is your morning cigarette with coffee the hardest to let go of? Do you always light up as soon as you get in your car after work? Do you tend to smoke more when you're burnt out, bored, or hungry?

Take an honest look at your smoking patterns and habits, and then figure out some healthy distractions and alternatives. Need a hand? We've got you covered:

• Carpool to work with a non-smoker for the first few weeks after you stop smoking.
• Keep your hands and mind busy by doodling, knitting, journaling, or painting your nails.
• Prep nutritious, crunchy finger foods (think cut-up veggies and fruits, seeds and nuts, or fat-free popcorn)
• Go for a walk when you wake up (you can take your coffee with you in a to-go cup).