Quitting cigarette smoking cold turkey means cutting all nicotine products abruptly. Tips to help you quit include exercising, chewing gum, and changing your routine, among others.
However, a 2021 review that included 21,542 people in England found that people who quit smoking abruptly were more likely to remain abstinent than those who quit gradually.
In a 2019 meta-analysis with similar findings, the authors suggest that people who choose a gradual approach may lose motivation to quit over time.
Quitting cold turkey may seem daunting and might not be the right choice for everyone. However, given the damage smoking does to your body, getting it over and done with may have its appeal.
Read on to learn more about the process of quitting smoking cold turkey and tips to help you.
Your body will begin to reap the health benefits of quitting smoking within 20 minutes of your last cigarette.
When your body develops a dependence on a substance like nicotine, you may experience physical and emotional symptoms when you stop using it regularly. This is known as withdrawal.
As uncomfortable as these may be, nicotine withdrawal is totally normal. It typically isn’t dangerous for your health.
Triggers are things that make you want to smoke. Identifying these can help you quit smoking cold turkey.
According to the National Cancer Institute (NCI), triggers fall into one of three categories:
A pattern trigger is an activity or habit you associate with smoking. Some common ones include:
If you’re used to having a cigarette during an activity, you need to break the association between the two.
Intense emotions commonly trigger the desire to smoke. These may include:
The key to overcoming emotional triggers is to find healthier ways to cope with your feelings.
The best way to deal with social triggers is to avoid them for a while. Avoid being around other people who smoke, too.
This can be very difficult if you have close friends and family who smoke. Let them know you’re quitting. Ask them not to smoke around you while you’re trying to quit.
The longer you’ve smoked, the more used to getting nicotine on a regular basis your body will be.
Begin by throwing away your cigarettes and anything related to smoking, like ashtrays. As soon as you feel the urge to smoke, find something to do or someone to talk to.
If your withdrawal is triggering cravings that are overwhelming and you need extra help, speak with a doctor about other options.
There’s no single method to quit smoking that’s right for everyone. Some people prefer to deal with acute withdrawal symptoms for a shorter period by stopping cold turkey, while others may prefer to quit gradually.
Keep in mind that NRT products may prolong nicotine addiction in some people. Follow the product’s directions closely for the best outcome.
Quitting nicotine cold turkey means stopping all nicotine products abruptly. While this can be an effective way to quit for many people, there are some risks to be aware of. This article examines the safety concerns around quitting nicotine cold turkey and provides tips to quit safely.
What Does It Mean to Quit Nicotine Cold Turkey?
Quitting nicotine cold turkey refers to abruptly stopping all use and intake of nicotine. This includes stopping smoking cigarettes and using other nicotine products like vapes, chewing tobacco, nicotine gum, and nicotine patches all at once.
In contrast, gradually quitting involves slowly weaning off nicotine over time by steadily reducing nicotine intake. For example, smokers may cut down the number of cigarettes per day over several weeks or months before quitting completely.
Quitting cold turkey means avoiding all nicotine products so that nicotine is completely eliminated from your body in a short period of time.
Is It Safe to Quit Smoking Cold Turkey?
For most healthy adults, quitting smoking cold turkey is generally safe. Stopping smoking and nicotine use leads to nicotine withdrawal, which causes temporary cravings and flu-like symptoms that peak within the first 1-3 days.
These withdrawal symptoms are unpleasant but not life-threatening for otherwise healthy people. In fact, quitting smoking, even abruptly, provides significant and rapid health benefits like:
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Improved heart and lung function within 2 weeks to 3 months of quitting.
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Reduced risk of heart disease, stroke, and cancer
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Better circulation and lung function.
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Improved senses of taste and smell.
So for people who do not have complicating health factors, quitting smoking cold turkey is challenging but safe. However, some circumstances do require more caution when quitting cold turkey:
Underlying Health Conditions
People with certain health conditions like heart disease, high blood pressure, diabetes, or respiratory illness may find it harder to tolerate nicotine withdrawal. Sudden nicotine cessation could exacerbate underlying disease in some cases.
People with mental health conditions like depression or anxiety may also struggle more with withdrawal. Closely monitor mood and mental health when quitting.
Pregnancy
Nicotine withdrawal may increase health risks for pregnant women. Quitting smoking is highly recommended during pregnancy but should be done gradually and under medical supervision.
Other Substance Dependencies
People addicted to alcohol, opioids, or other substances may face higher risks when quitting nicotine cold turkey. Quitting multiple substances abruptly increases the likelihood of severe withdrawal effects.
If dependent on other substances, especially opioids or alcohol, get medical support to safely wean off nicotine. Going cold turkey could be dangerous.
How to Quit Nicotine Safely
If you decide to quit nicotine cold turkey, here are some tips to do it more safely:
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Talk to Your Doctor: Discuss any health conditions and get medical guidance on safely managing withdrawal symptoms. Your doctor can assess any risks.
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Stick to a Quit Date: Pick a specific quit date and stick to it, rather than trying to spontaneously quit. This allows you to mentally and physically prepare.
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Anticipate Withdrawal: Know that you’ll likely experience cravings, anxiety, irritability, and other symptoms. Mentally prepare for the discomfort.
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Remove Nicotine Products: Get rid of all cigarettes, vapes, chew, etc. Remove the temptation to relapse.
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Distract Yourself: When a craving hits, divert your attention with exercise, games, socializing, or hobbies.
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Avoid Triggers: Steer clear of people, places, and activities associated with smoking to limit cravings.
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Consider Supportive Medications: Talk to your doctor about short-term medications to ease withdrawal symptoms.
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Get Support: Tell friends and family you’re quitting. Their encouragement can help you stay nicotine-free. Consider joining a support group.
When Is Nicotine Withdrawal Dangerous?
Nicotine withdrawal is usually safe for otherwise healthy adults. However, call your doctor if you experience any of the following severe withdrawal symptoms:
- Suicidal thoughts
- Chest pain
- Severe nausea, vomiting or diarrhea
- Extreme agitation or anxiety
- Sensory distortions or hallucinations
Signs of very severe withdrawal requiring emergency care include:
- Seizures
- Extremely high blood pressure
- Irregular heartbeat
Again, such severe withdrawal symptoms are very rare in people with no major health conditions who are only quitting nicotine. But it’s important to monitor yourself and call your doctor at the first sign of concerning symptoms beyond normal withdrawal discomfort.
Other Ways to Quit Nicotine
While effective for many, quitting smoking or vaping cold turkey is challenging. If you’re unable to safely tolerate sudden nicotine cessation, talk to your doctor about using nicotine replacement therapy (NRT) or medications to wean yourself off more slowly. Options include:
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Nicotine patch – Provides low levels of nicotine to manage cravings.
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Nicotine gum or lozenges – Allows nicotine intake as needed for cravings.
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Prescription medications – Helps reduce cravings and withdrawal symptoms.
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E-cigarettes – Allows tapering nicotine levels down slowly. Not risk-free but less harmful than smoking.
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Counseling and behavior support – Helps develop coping strategies for cravings.
The most suitable quit method depends on your health status and history of nicotine dependence. Talk to your healthcare provider about which option may work best for you.
The Bottom Line
For most healthy adults, quitting smoking, vaping or other nicotine products cold turkey is challenging but generally safe. However, some people attempting abrupt nicotine cessation may risk severe withdrawal effects.
Talk to your doctor before quitting nicotine cold turkey, especially if you have underlying medical conditions or dependencies. With proper preparation and support, you can safely tackle nicotine withdrawal and succeed in becoming nicotine-free.
How long does nicotine withdrawal last cold turkey?
Withdrawal symptoms are temporary. According to the NCI, the worst symptoms last for 1 week, peaking at 3 days. Then, they get better over the first month. That said, withdrawal symptoms and their severity can differ for each individual and may change each day.
Is it OK to quit smoking cold turkey?
Yes, it’s OK to quit smoking cold turkey. However, quitting cold turkey may be harder and the symptoms of withdrawal can be more severe at first.
How To Quit Smoking And Vaping Cold Turkey (NO WITHDRAWAL)
FAQ
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