Skip to main content

How to Cope with Smoking Withdrawals

Smoking withdrawals challenge you physically and psychologically. Cope successfully and kick the habit for good.


  • Step 1: Write down reasons Write on a piece of paper all of the reasons you want to quit smoking. Keep the list to remind yourself of all the benefits. Look at your list when withdrawal symptoms occur.
  • Step 2: Use aids Use prescriptions, over-the-counter medications, and hypnosis to help you cope with smoking withdrawals and to reduce irritability.
  • TIP: There are many products to ease the transition from being a smoker to being a non-smoker, such as gum, nasal sprays, patches and prescription pills.
  • Step 3: Clean your home Clean your home and get rid of any tempting smells. Wash your carpets, drapes, upholstery, and clothing.
  • Step 4: Replace old habits Avoid alcohol, sugar, and caffeine which may increase the urge to smoke. Drink water, sports drinks, and fruit juice instead.
  • Step 5: Carry healthy snacks Munch on healthy snacks throughout the day such as fruits, vegetables and nuts. Keep sugar-free gum, candy, or lollipops handy to deter any cravings.
  • Step 6: Drink mint tea Drink mint tea or enjoy a peppermint candy to help deter cravings that may occur after eating a meal.
  • TIP: Chew on a straw, toothpick, or coffee stirrer.
  • Step 7: Stay busy Keep yourself busy with activities that promote exercise. Hang out in places where smoking is not allowed and avoid places or activities that you associate with smoking.
  • Step 8: Join support groups Join a support group or get individual counseling to talk to someone about your psychological addiction.
  • Step 9: Walk Go for a walk, bike ride, or go for a swim when smoking withdrawals occur.
  • FACT: Withdrawal symptoms can last from a few days up to 2 weeks and can include irritability, headaches, and a dry mouth.

You Will Need

  • Pen and paper
  • Prescriptions
  • OTC medications
  • Hypnosis
  • Clean home
  • Water
  • Sports drinks
  • Fruit juice
  • Healthy snacks
  • Mint tea
  • Activities
  • Support group
  • Counselor
  • Exercise
  • Gum (optional)
  • Nasal spray (optional)
  • Patches (optional)
  • Prescriptions (optional)
  • Straws (optional)
  • Toothpicks (optional)
  • Coffee stirrers (optional)

Popular Categories