How to overcome the top 6 obstacles to quitting smoking

You’ve decided to quit smoking. That’s great! Unfortunately, trying to quit and staying smoke-free are two different things.  

Less than 10% of adult smokers who try to quit succeed. But don’t let that stop you from trying — or trying again. The more times you try, the more likely you’ll eventually do it, says Scott Sherman, MD. He’s a smoking-cessation specialist at NYU Langone Health in New York City.  

Want to quit for good this time? Here are ways to blast through some common blockers to success. 

Quit-smoking obstacle: Urges and cravings 

These may be strongest during the first couple of weeks, says Dr. Sherman. So, before your “quit day,” make a list of what triggers your urge to smoke. Then plan on how to deal with each of them.   

Maybe you always have a cigarette with an afternoon cup of coffee, for example. Try making a change. Switch to herbal tea. Or go for a short walk instead.  

Using smartphone quit apps is another key strategy, says Jud Brewer, MD, PhD. He’s an associate professor in behavioral and social sciences and psychiatry at the Schools of Public Health and Medicine at Brown University. You can use apps to track cravings. And understand and change your smoking patterns.  

One to try: Wellframe. It offers quit-smoking programs through your health plan. And it’s a no-cost benefit of your insurance.  

Quit-smoking obstacle: Mood swings  

Smokers are already more likely to have depression than nonsmokers. But symptoms can get worse in the first 2 weeks after you stop smoking. That’s due to nicotine withdrawal.  

A way to ease these symptoms? Try smoking-cessation medicines, says Dr. Sherman. These include:   

• Varenicline (Chantix®). This is a prescription medicine. It works on the brain to help reduce nicotine withdrawal symptoms and cigarette cravings.  
• Bupropion (Zyban®). It’s an antidepressant. It can also be used to help people quit smoking.  
• Nicotine replacement therapy (NRT). It helps reduce the strength of your withdrawal symptoms. NRT comes in five forms:  
  • Patch 
  • Gum 
  • Nasal spray 
  • Inhaler 
  • Lozenges 

Some of these therapies can be used together. That can give you a better chance of staying smoke-free. For example, you can use a nicotine patch to get a steady dose of nicotine all day. And then use gum to deal with a sudden craving.   

Talk to your provider about which medicine or combo of medicines is right for you. 

Quit-smoking obstacle: Weight gain 

Many people gain weight after they quit smoking. It’s usually around 5 to 10 pounds. One reason is that nicotine speeds up your metabolism, so you burn more calories. When you stop smoking, your metabolism slows down.  

Feeling hungrier is also a common withdrawal symptom. Plus, the act of eating mimics the motion of smoking. Many people miss this while trying to quit.    

One technique to try is mindfulness, says Dr. Brewer. That means paying attention to the here and now. It can help you accept and manage cravings for both nicotine and food.  

Quit-smoking obstacle: Stress 

Have you learned to deal with stress by smoking? It’s important to find other healthy ways to find calm. These can include: 

• Relaxation techniques such as deep breathing 
• Visualization exercises — picture a place where you feel safe and relaxed. Maybe that’s the beach or your mom’s kitchen. 
• Exercise 
• Spending time with loved ones 
• Finding things to smile and laugh about 

Quit-smoking obstacle: Social pressure  

“There’s nothing harder on smokers trying to quit than being around others who smoke,” says Dr. Sherman. How to make things simpler: Try avoiding other smokers for the first 2 weeks. This tends to be the hardest time.   

You should also stay away from other social triggers that may expose you to smoking. Maybe you really crave smoking when you’re at a party, for example. Think about saying no to social events like these for now. Over time, you’ll likely be able to ease back into them.  

Does your partner smoke? It’s best if they try to quit too. Quitting can be easier when you both have support.  

Quit-smoking obstacle: Fear of failure 

It’s normal to slip up and smoke when you’re trying to quit. And then do it again. The good news: Your chance of relapsing drops once you make it past the first few months. Tell yourself that it’s all part of the process. Then press on.  

Remember: The more times you try, the more likely you’ll be successful, says Dr. Sherman. “It takes an average of 6 to 12 attempts before the average smoker can stay quit,” he adds. So, think of each stumble as proof that you’re closer to being a nonsmoker!  

Article sources: 

Smoking cessation overview: National Cancer Institute;  Centers for Disease Control and Prevention 

Quit apps: American Journal of Preventive Medicine 

Withdrawal facts: National Cancer Institute  
Medications: Centers for Disease Control and Prevention 

Weight gain: National Library of Medicine: Medline Plus 
Relationships and quitting: Smokefree.gov