Quit smoking cold turkey means to stop smoking abruptly without the help of any nicotine replacement products or professional guidance. It is an effective method because it clears all the nicotine from your body. All you need is determination and a strong desire to quit the habit of smoking. It involves developing the own strategy to yield results, thus it requires self-discipline, great commitment, and perseverance.

You work under your own timeline. Most importantly, you should be psychologically prepared and have the willpower to overcome the withdrawal challenges that comes with quitting. Coming to the realization that you are truly ready to quit can be tricky and it is normal to feel afraid of the whole process, but the benefits you will gain are worth the sacrifice. Below is a guide on how to quit smoking cold turkey way that you can follow to kick the habit of smoking.

quit-smoking-planner1. Plan a quit date

Decide on a date in the future when you plan on quitting. Pick a favorable time when you do not have a lot that can interfere with the process. You do not want to start the process then give up due to some unavoidable circumstances. Look for triggers that could hinder success, like stress. The most preferable time to quit is when you do not have any major stress causing events like final exams or a big project at your workstation. Try to also avoid a date around any celebrations since you will meet with other smokers and be quitting will be quite impossible.

2. Make a list of the benefits of quitting

This will strengthen your willpower when cravings hit. You will be more committed if you understand the harm that smoking causes to your body, like the risk of suffering from lung cancer, stroke and cardiovascular diseases. Benefits of quitting include improving your health and saving money, but no matter your reason, remind yourself of these long-term benefits. You can write them down and keep the list where you can easily see it as a reminder.

3. Know your habits

Figure out the times when you smoke as these are likely to be when your cravings are strongest.

Lay out alternative distractions that will distract you from the desire to smoke. You can also change your daily routine as it revolves around smoking.

4. Anticipate cravings

When cravings hit, remind yourself of the reasons you want to become a non-smoker and acknowledge how far you have come. Find activities that will distract you to resist the desire to smoke for example chewing a gum. Also, remind yourself of the benefits you will reap by quitting. You will become stronger as days go by and managing cravings will be a lot easier.

quit-smoking-illness5. Anticipate withdrawal symptoms

In the first days of quitting, craving for a cigarette will be the first sign of withdrawal symptoms. Symptoms are just a way of the body returning to normal and reversing the harm done by the nicotine. Psychological symptoms may be worse than the physical.

You will experience symptoms of withdrawal for about two or three days but they will slowly subside. The most common withdrawal symptoms include:

· Depression
· Headaches
· Fatigue
· Drowsiness
· Irritability and sensitivity
· Poor concentration
· Dizziness
· Constipation and digestive problems
· Insomnia

These feelings, together with cravings make you think that nicotine is must take to make you feel relaxed and happy.You might be tempted to assume that just one cigarette will make you feel good again, but do not relapse. Certain thoughts like ‘just one won’t hurt’ or ‘I deserve a reward with just one puff’ are dangerous. Don’t give in to the urge as introducing nicotine back to your body rouses the addiction and you will be back to the starting point.

quit-smoking-social6. Involve your family and friends

Family and friends will encourage and support you to quit smoking. They will help distract you from being present when cravings come and offer an understanding when you become irritable. You will not be lonely in your decision to quit smoking. They will also help you follow the plans and rules that you have set in order to go through the whole process without relapsing.

7. Manage your stress

You may be smoking as a means of dealing with stressful situations or issues. It is important to settle on other ways to manage your stress so that you do not keep on smoking. List down the issues that stress you and try to find solutions to minimize or eliminate them for example, talking to a friend. You can also engage in other activities that will calm you down, like taking a long walk and yoga. Get enough rest to help you deal with stressful situations with ease.

quit-smoking-exercise8. Keep your body active

Indulge your body so that you do not have time to think about your cravings. Drink lots of water or juice to keep your mind busy. Exercise every day to make your body and mind feel more fit and relaxed. Keeping your body active not only makes you, healthier but it also replaces your smoking time with other routines.

9. Be socially active

Spend more time with friends and family to distract you from smoking but do not hang out in places where there is smoking.

10. Avoid temptation

Once you find out what triggers your cravings for smoking, you must avoid any place, person or situation that will make it impossible to quit smoking. You can achieve this by avoiding other smokers, places that you used to buy cigarettes and situations that you tend to smoke in.

11. Find a new hobby or interest

Focus your new energy on new hobbies and interests to replace your smoking habit. Changing your previous routines is one sure way of avoiding triggers that could make you return to the habit of smoking.


Past failures when using other methods should not deter you from using quit smoking cold turkey to refrain from smoking. With clear cut goals, determination, perseverance and a strong desire to quit smoking, this habit will be a thing of the past. You deserve a better and healthy living, quitting for good is the desired outcome.