How to Quit Smoking – 4 Steps That Actually Work

You want to quit smoking—but it feels impossible, right?

I get it. I'm an ER nurse, and I’ve seen firsthand what smoking does to the body. But I’ve also seen people quit with the right plan.

Step 1: Know What You’re Up Against

Cigarettes aren’t just a habit—they’re a chemical trap. With over 7,000 chemicals, including rat poison, ammonia, and rubbing alcohol, your body gets hooked fast. And quitting cold turkey? Only 5% succeed that way.

You’re not weak—it’s just hard. But it’s possible.

Step 2: Use the Right Tools

• The most successful quitters don’t go it alone.
• They use nicotine patches, gum, or even hypnosis. My mam kicked a 20+ year habit with Alan Carr's book on how to quit smoking.
• There’s an app called Reveri, developed at Stanford, that uses guided hypnosis to help you stop smoking. One session reportedly has a 23% success rate. Worth a try.

Step 3: Break the Habit Loop

Smoking is both physical and behavioral. That hand-to-mouth motion? The coffee-cigarette pairing? Those are habits—and they need replacing.

• Try drinking water when the urge hits.
• Chew gum. Go for a walk. Distract your brain.

Step 4: Don’t Panic If You Slip

Relapse doesn’t mean failure—it means you're human. Get back up and try again. Most people who quit for good have tried multiple times.

The key is to keep trying and learn what works for you.

You can quit. You’re not alone. Start with one small step today—even if it’s just downloading an app or telling a friend you’re ready.

I'm here for you if you need & rooting for you to be successful.

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