What Was Your Longest Time Without Nicotine?
Even going a few hours without nicotine proves you're capable of quitting. Think about the longest time you’ve gone without using it: not to judge it, but to understand how to use that experience. That success shows you can break nicotine’s grip. Many people already know how to quit tobacco but need to understand how to prevent relapse. Visit the Quit Timeline to reinforce the lessons from your experience.
What was your treatment intensity?
There are many types of treatment available to support quitting and prevent relapse. Consider your past quit attempts. What tools did you use. Were you able to use them correctly? Add two or three treatment types for your next quit attempt. These treatments are evidence-based and fully supported by scientific consensus (unless otherwise stated)
Cold Turkey. If you were unable to quit without using any of the tools listed below, add a few.
Self-help with advice. The are many kits, apps available from the CDC, Truth Initiative, American Lung Association
If you make a plan, try to stick with it. If you have a slip, go back to the plan.
Physician advice. Most physicians will recommend medication and counseling.
A follow-up visit or phone call doubles the success rate. Use self-help and counseling to set you up for success
Medication. All medication for the treatment of tobacco is free if you have insurance. The most effective medication is varenicline. It is also the least costly if you don’t have insurance. Your doctor will decide which medications are best for you. If you think you are having a side effect, call your doctor.
Counseling. All states offer toll-free telephone numbers (or quitlines) with smoking cessation counselors who provide information and support (800-QUIT-NOW). Many health insurance companies have Tobacco Treatment Specialists who can provide additional support.
Medication plus counseling. Taking the medication for a longer period and using counseling help to prevent relapse
Two or more medications. Some nicotine users require higher doses or two medications to help deal with craving.
Integrated treatment at a center of excellence. Many medical centers and hospitals have treatment programs that include all of the treatments described on this page. Go to the website.
Consider harm reduction. For people who have difficulty quitting and have tried many of the above options, it is important to explore the controversies in harm reduction and decide if that is right for you.
Hypnosis or acupuncture. Some people have success with this approach, but testing has shown them to be no more effective than cold turkey (which certainly is effective for some people)
Meditation. Meditation and other breathing exercises can help support an effective quit plan, but by themselves are not effective.