Breathe Easier

Get Support to Stop Smoking or Vaping

Quitting smoking or vaping is hard because nicotine is addictive, and most people need more than one try; the good news is that support makes success clearly more likely, and the health gains start within days. This page is about getting that support and the options studied for it, without shame.

General information, not medical advice. Last updated November 1, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

Choose a quit date and write down your reasons and your usual smoking or vaping moments, then ask for help: a free quit service or quitline, a clinician or pharmacist, and one person you trust.
Ask about counselling together with a quit medicine from a pharmacist or doctor. The World Health Organization says counselling and medication can more than double the chance of quitting successfully.
Expect cravings and a low or irritable patch in the first days to weeks, and plan something to do instead. If you slip, treat it as information and start again, not as failure.

Be careful with

Do not use natural or herbal products as a quit aid on their own. NCCIH says no current evidence shows that SAMe, lobeline or St. John's wort help, and St. John's wort interacts with many medicines, sometimes seriously.
Vaping is not harmless. The CDC says no tobacco product, including e-cigarettes, is safe in pregnancy, and WHO states e-cigarettes are not safe. Using a vape and smoking together (dual use) is not an effective way to protect your health.
Pregnancy, breastfeeding, under 18, heart or lung disease and mental health conditions need clinician guidance on which quit options to use. Never stop or change a prescribed medicine on your own because you are quitting; ask your prescriber or pharmacist.

Get help when

Low mood that lasts two weeks or more, loss of interest, hopelessness, or any thoughts of harming yourself while quitting: talk to a doctor now or use your local emergency number. Do not wait it out.
Chest pain, severe breathlessness, coughing blood or fainting: seek urgent care through your local emergency number.
A cough lasting more than three weeks, unexplained weight loss, or a hoarse voice that does not clear: see a doctor; these can have causes that need checking.
Cough, chest pain or shortness of breath, sometimes with stomach upset or fever, after vaping (especially products from informal sources or containing THC): this can be a vaping-related lung injury and needs prompt medical care.
You have tried several times and not managed, you are pregnant, or you want to quit with a mental or physical health condition: ask a clinician or stop smoking service for a tailored plan.

About Get Support to Stop Smoking or Vaping

What this goal means

This goal is about getting practical support to stop smoking cigarettes or other tobacco, or to stop vaping nicotine. It covers what helps you quit and stay quit, and the options that are studied but unproven.

Smoking-related harms are large. WHO says tobacco kills more than 7 million people a year, including over 1.6 million non-smokers through second-hand smoke, and that there is no safe level of second-hand smoke.

Common experiences

Many people want to quit and have tried before. Common experiences are strong cravings at familiar moments (after meals, with coffee or alcohol, during stress), a sense of losing a companion, irritability, anxiety, trouble sleeping or concentrating, and hunger in the first weeks.

The CDC lists irritability, anxiety, sadness, trouble sleeping or concentrating, hunger and cravings as nicotine withdrawal effects that fade over time. Smokefree.gov says the worst withdrawal symptoms usually last less than two weeks.

^2,3

What makes quitting harder

Nicotine is highly addictive, and young people can show signs of addiction quickly, sometimes before regular or daily use. Triggers such as stress, other people smoking or vaping, and routines tied to smoking keep the habit going.

We did not find a source that ranks which individual triggers matter most. Your own list, written before the quit date, is the useful one.

^2,4

Conditions and situations that matter

Quitting is relevant for anyone with heart disease, lung disease, diabetes, or a mental health condition, and in pregnancy. A Cochrane review of 102 studies found that quitting was associated with small to moderate improvements in anxiety, depression and mixed anxiety-depression symptoms, including in people with mental health conditions, and found no sign that mental health worsens. The certainty ranged from very low to moderate.

Breathlessness, a lasting cough or wheeze can have other causes; see a clinician rather than assuming smoking is the only reason.

^5,6

Realistic expectations

Most people need several attempts. Support improves the odds but does not guarantee success: counselling raised quit rates with an odds ratio of about 1.44 in a Cochrane network analysis, and a nicotine e-cigarette produced about four extra quitters per 100 compared with nicotine replacement in the 2026 Cochrane review.

The NHS says reaching 28 smoke-free days makes quitting for good much more likely, without giving a figure. Health gains come early: the NHS lists breathing that may feel easier by about 72 hours, lung function rising by up to 10% at 3 to 9 months, heart attack risk halved at one year and lung cancer risk halved at ten years.

^7,8,9

Who this applies to

Adults and young people who smoke, vape, use other nicotine products or want to cut dependence. Pregnant people, children and teenagers, older adults and people with long-term conditions need clinician-led plans; see the safety sections. Breathing habits, irritants, indoor air and lung health have their own pages.

^6,2

Related conditions and symptoms

Anxiety disorders → Stress and anxiety: safety and when to get help → Trauma and PTSD → Allergies vs colds →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

Pick your quit date within the next two weeks and ask a pharmacist, doctor or free quit service about counselling and a quit medicine.
Write your triggers and three replacement actions; tell one person.
Stock your home: remove cigarettes, vapes and ashtrays, and keep water and crunchy snacks ready.
Sign up to a text or quitline programme before the date.

Optional additions

Try a short walk, gentle yoga or relaxation when a craving hits.
If you consider a nicotine e-cigarette, discuss it with a quit service first and plan to stop it as well.
Add mindfulness or another extra if you enjoy it.

What to track

Smoke-free or vape-free days (the NHS says 28 days makes quitting for good much more likely).
Cravings: time of day and what helped.
Mood and sleep in the first weeks.
Any side effects from medicines or nicotine products.

When to reassess

Check in after two weeks and at 28 days. If cravings or low mood are hard to manage, or you slip, speak to your quit service or pharmacist and adjust the plan rather than stopping.

When to seek professional support

Free quit services, quitlines (the CDC names 1-800-QUIT-NOW in the US) and your pharmacist.
See a doctor for low mood lasting two weeks or more, a lasting cough, chest symptoms or pregnancy.
Ask about help for vaping too; support exists for young people.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Make a quit plan and pick a date

Low certainty

Addresses: Gives you a clear starting point and ready answers for hard moments

Why it may help: Both the CDC and Smokefree.gov put a quit plan first. Smokefree.gov advises identifying your reasons, learning what to expect in the first days and planning how to ask for help. The NHS offers a free personal quit plan with eight steps covering the quit date, savings and triggers.

How to apply it: Write your reasons, your usual smoking or vaping times, and what you will do instead. Tell one or two people your date. Use a free plan tool from a quit service.

Who it may suit: Almost everyone ready to try.

Precautions: This is agency guidance; we did not find a trial that tests planning on its own. A plan works best together with counselling or medicine.

^10,4,9

Appetite, hunger and cravings →

Counselling or a stop smoking service

High certainty

Addresses: Raises the chance of quitting

Why it may help: A Cochrane overview of 312 trials (250,563 people) found high-certainty evidence that counselling increases quit rates (odds ratio 1.44), with no evidence that support increases harms. NHS stop smoking services are free, offer one-to-one, group or phone and online sessions, usually run for up to 12 weeks, and you can self-refer.

How to apply it: Ask your doctor, pharmacist or local stop smoking service. In the first session you can set a quit date and, in the NHS model, have a breath test that measures carbon monoxide.

Who it may suit: Adults and teenagers who want structured support.

Precautions: Availability and cost differ by country.

^7,11

Counselling combined with a quit medicine

High certainty

Addresses: Roughly doubles the chance of quitting in WHO's summary

Why it may help: WHO states that counselling and medication can more than double a tobacco user's chance of quitting. The CDC lists nicotine replacement and prescription options and says to get coaching alongside medicine. The Cochrane network analysis found high-certainty benefit for several medicine types.

How to apply it: Ask a pharmacist or doctor which option suits you. The medicines themselves are covered on the Remedies and Care tabs; this page does not recommend doses.

Who it may suit: Most adults who smoke, once a clinician has checked for health conditions and other medicines.

Precautions: Prescription quit medicines are chosen by a clinician. Pregnancy, breastfeeding, teenagers and some health conditions need individual advice.

^1,10,12

Free quitline coaching by phone

Moderate certainty

Addresses: Adds personal coaching at moments of need

Why it may help: A Cochrane review of 104 trials (111,653 people) found moderate-certainty evidence that proactive telephone counselling increases quit rates: risk ratio 1.38 among people who called a helpline and 1.25 among others. The CDC names the US quitline as 1-800-QUIT-NOW (1-800-784-8669) and a Spanish line, 1-855-DEJELO-YA.

How to apply it: Call a quitline in your area. Outside the US, ask your health service for the local number; we have not verified numbers outside the CDC page.

Who it may suit: People who find group or in-person visits hard to reach.

Precautions: Evidence was heterogeneous. Message and call rules differ by country.

^13,10

Text-message programmes

Moderate certainty

Addresses: Everyday encouragement between sessions

Why it may help: A Cochrane review of 26 studies (33,849 people) found moderate-certainty evidence that automated text-message programmes beat minimal support (risk ratio 1.54) and add to other support (risk ratio 1.59). Smartphone apps alone were very low certainty. The CDC lists a text programme and an app in the US.

How to apply it: Sign up to a free programme from a health service. Treat apps as a bonus rather than the main plan.

Who it may suit: People comfortable with a phone who want low-intensity support.

Precautions: Message and data rates may apply. Quality of independent apps varies.

^14,10

Plan for cravings and withdrawal

Low certainty

Addresses: Gets you through the first weeks

Why it may help: Smokefree.gov says the worst withdrawal symptoms usually last less than two weeks. The CDC describes cravings, irritability, anxiety, sadness, poor sleep or concentration and hunger as withdrawal effects that fade over time. Planning replacements for your usual smoking moments is standard agency advice.

How to apply it: Write 3 or 4 things to do in a craving: a walk, a drink of water, a call, a task for your hands. Move away from cues, for example after-meal routines.

Who it may suit: Everyone quitting, particularly heavy users.

Precautions: If low mood is deep or lasts two weeks or more, or you have thoughts of self-harm, seek care now.

^3,2

Relaxation and breathing for sleep → How to relieve stress →

Tell people and ask for support

Low certainty

Addresses: Makes setbacks easier to manage

Why it may help: Both Smokefree.gov and the NHS include asking for help as part of a quit plan. A Cochrane review of pregnancy support found social support compared with less intensive support may help, but with low certainty and a confidence interval that included no effect.

How to apply it: Ask a friend or family member to check in, and say what helps and what does not. Quitting is also the single best way to protect people around you from second-hand smoke, according to the CDC.

Who it may suit: People with supportive friends or family, or in workplace groups.

Precautions: Social support alone had weaker evidence than counselling.

^4,9,15,6

Additional options

Start nicotine replacement a little early

Moderate certainty

Addresses: May improve success versus starting on the quit date

Why it may help: A Cochrane review found moderate-certainty evidence that using nicotine replacement before the quit date may improve quit rates compared with starting on the quit date, though more research is needed.

How to apply it: A pharmacist or quit service can explain how pre-loading would work for you.

Who it may suit: Adults who plan to use nicotine replacement.

Precautions: Use only under pharmacist or clinician guidance; read the label if you are pregnant, have heart disease or take other medicines.

¹⁶

Financial incentives

High certainty

Addresses: Higher quit rates in trials

Why it may help: The Cochrane overview found high-certainty evidence that guaranteed financial incentives increase quit rates (odds ratio 1.46). In pregnancy, a Cochrane review judged that incentives probably help women stop (risk ratio 2.03, moderate certainty).

How to apply it: Some workplaces, insurers or health services run reward schemes; ask. Payments are separate from advice on this page.

Who it may suit: People in programmes offering incentives, including some pregnant people.

Precautions: Programme availability varies; the benefit is mostly during the scheme.

^7,15

A nicotine e-cigarette, used as a full switch, for adults who smoke

Moderate certainty

Addresses: More adults quit than with nicotine replacement in trials

Why it may help: The 2026 Cochrane living review (80 trials, 29,861 people) found high-certainty evidence that nicotine e-cigarettes gave higher quit rates than nicotine replacement (risk ratio 1.61), around four extra quitters per 100. The CDC says e-cigarettes may have the potential to benefit adults who smoke and are not pregnant, but only if used as a complete substitute for all smoked tobacco products.

How to apply it: If you consider this, speak to a quit service or pharmacist first and plan to stop using the vape as well; see the Remedies tab for cautions.

Who it may suit: Adults who smoke, have not been able to quit with other options and are not pregnant.

Precautions: Long-term safety is not established; the NHS says e-cigarettes are not licensed medicines in the UK. Not for young people who do not already smoke.

^8,2,11

Cough and sore throat remedies →

Still being studied

Physical activity programmes

Not enough evidence

Addresses: May support wellbeing during a quit; benefit for quitting not shown

Why it may help: A Cochrane review of 24 trials (7,279 adults) found no evidence that adding exercise to support improves abstinence, but the evidence was low certainty and could not rule out a modest benefit.

How to apply it: Gentle walking is a sensible stress outlet; check with a clinician if you have heart or lung disease.

Who it may suit: Adults looking for a healthy replacement activity.

Precautions: Do not rely on exercise instead of counselling or medicine.

¹⁷

Build an activity routine with a respiratory condition →

Mindfulness-based programmes

Not enough evidence

Addresses: Unclear for quit rates

Why it may help: A Cochrane review of 21 studies (8,186 people) did not detect a clear benefit or harm on quit rates compared with other treatment or none; certainty was low or very low. NCCIH says mindfulness programmes sometimes did better than standard counselling and sometimes performed similarly.

How to apply it: Try a mindfulness course as an extra if you enjoy it, alongside proven support.

Who it may suit: Adults who like meditation and want a calming habit.

Precautions: Not a replacement for counselling or medicine.

^18,19

Mindfulness and meditation for stress →

Hypnotherapy

Not enough evidence

Addresses: Unproven

Why it may help: A Cochrane review of 14 studies (1,926 people) found insufficient evidence to say whether hypnotherapy is more effective than other support or unassisted quitting. If a benefit exists it is small at most.

How to apply it: Choose a registered practitioner if you want to try it, and keep proven support in place.

Who it may suit: People who prefer a relaxation-based approach.

Precautions: Cost can be high; promises of a one-session cure are not supported.

^20,19

Acupuncture and acupressure

Low certainty

Addresses: Possible short-term effect, no lasting benefit shown

Why it may help: A Cochrane review of 38 studies found no consistent, bias-free evidence of a sustained benefit at six months or more. Auricular acupressure showed short-term effects against sham, but acupuncture was less effective than nicotine replacement and electrostimulation was not effective.

How to apply it: If you try it, use a qualified practitioner with sterile needles, alongside proven support.

Who it may suit: People who want a complementary add-on.

Precautions: Do not use instead of counselling or medicine.

^21,19

Acupuncture →

Yoga and relaxation techniques

Low certainty

Addresses: Possible mood and stress benefit; quit benefit uncertain

Why it may help: NCCIH reports one NCCIH-funded 2018 study in which more people in the yoga group had quit at the end of treatment, but the groups did not differ at 3 or 6 months. Guided imagery and progressive muscle relaxation may help.

How to apply it: Gentle yoga or relaxation can be an enjoyable craving substitute.

Who it may suit: Adults in good health, or with clinician guidance if you have health problems.

Precautions: Generally safe for healthy people when done appropriately; check with a clinician if you have health problems.

¹⁹

Yoga → Relaxation techniques →

Food & nutrition

Eating while you quit

We did not find a source we read showing that any specific food or diet helps people stop smoking or vaping. The most reliable nutrition message is about weight gain.

A Cochrane review found that people often gain some weight after quitting, but no intervention aimed at limiting weight gain had moderate-certainty evidence of a clinically useful long-term effect. It also found no moderate- or high-certainty evidence that such interventions reduce the chance of quitting.

Regular meals and snacks can make hunger less of a trigger.
Crunchy vegetables or fruit give your hands and mouth something to do.
A very low calorie diet, or tight restriction to avoid weight gain, was not shown to be beneficial; if you have any history of disordered eating, talk to a clinician.

²²

Hunger and cravings

The CDC lists hunger as a nicotine withdrawal effect that fades. Confusing nicotine cravings with hunger is common; a drink of water or a short walk can help you tell the difference.

Our cravings guide covers general appetite habits.

Plan snacks you enjoy before your quit date.
Pause for a few minutes during a craving before deciding to eat or smoke.

^2,3

What this page cannot say

We did not find reliable evidence that vitamins, antioxidants, juice or special diets help you quit. Eating well is good for general health and for healing lungs, but it is not a quit treatment.

¹⁹

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

Nicotine replacement (patch, gum, lozenge, inhalator, spray)

High certainty

Studied form and route: Regulated nicotine products used short term, alone or combined

Intended outcome: Raises the chance of quitting

Human evidence: The Cochrane network analysis found high-certainty evidence that patch alone (odds ratio 1.37) and fast-acting nicotine replacement alone (1.41) beat control, and combination (patch plus a fast-acting form) had a calculated odds ratio of 1.93. A separate review found high-certainty evidence that combination beats a single form and moderate-certainty evidence that starting before the quit date may help.

Traditional use: These are regulated modern products rather than traditional remedies; a pharmacist can explain how to use them.

Laboratory findings: No lab findings are needed here; human trials are the main evidence.

Limits: Benefit is moderate: about two or three extra quitters per 100 for single forms. Safety data on comparative side effects are limited.

Interactions and precautions: Pregnancy, breastfeeding, teenagers, heart disease and other medicines need a clinician or pharmacist check. Follow the label and do not smoke while using.

^12,16,10,11

Prescription stop-smoking medicines

High certainty

Studied form and route: Tablets decided by a clinician (not named here)

Intended outcome: Higher quit rates

Human evidence: The Cochrane network analysis found high-certainty evidence for two prescription medicines (about eight and seven extra quitters per 100) and for an older antidepressant-type option (about three per 100), with possible increases in serious adverse events for the latter at moderate certainty. The NHS and CDC list prescription tablets as options through a clinician.

Traditional use: These are modern products rather than traditional remedies.

Laboratory findings: Not the main evidence here.

Limits: Not for everyone; some are unavailable in some countries.

Interactions and precautions: Only on a prescription; a clinician checks mental health history, seizures, pregnancy and other medicines. Do not stop prescribed medicines on your own.

^12,11,10

Nicotine e-cigarette (vape)

Moderate certainty

Studied form and route: Regulated nicotine vape used as a full switch from smoking

Intended outcome: Higher quit rates than nicotine replacement in trials

Human evidence: The 2026 Cochrane review of 80 trials (29,861 people) found high-certainty evidence that nicotine e-cigarettes beat nicotine replacement (risk ratio 1.61), moderate-certainty benefit versus non-nicotine e-cigarettes, and low-certainty benefit versus behavioural support or none. Serious adverse events were probably similar, but trials were short and some at high risk of bias.

Traditional use: These are modern products rather than traditional remedies.

Laboratory findings: Trials used regulated nicotine products; products with THC or other substances may carry different risks.

Limits: Longer follow-up is needed. WHO says e-cigarettes are not safe; the CDC warns about dual use and youth.

Interactions and precautions: Not for pregnancy, or for young people and adults who do not already smoke. Plan to stop the vape too. The NHS says UK services cannot prescribe them because they are not licensed as medicines.

^8,2,1,11

Oral nicotine pouches

Very low certainty

Studied form and route: Nicotine pouches placed in the mouth

Intended outcome: Unclear

Human evidence: A Cochrane review found limited evidence: very small studies, quit-rate estimates that included no difference, and low-certainty evidence that pouches may be slightly less effective than e-cigarettes. No serious harms were seen in limited short-term data.

Traditional use: These are modern products rather than traditional remedies.

Laboratory findings: One small study suggested lower levels of a tobacco-specific toxin marker with pouches than continued smoking, very low certainty.

Limits: Small studies; more research needed.

Interactions and precautions: Nicotine is addictive; not for pregnancy or young people.

²³

Lobelia (lobeline)

Not enough evidence

Studied form and route: Herbal supplement

Intended outcome: No benefit shown

Human evidence: NCCIH says no current evidence shows lobeline helps people quit smoking.

Traditional use: Our site's lobelia page covers traditional use.

Laboratory findings: We did not read lab studies for this page.

Limits: No human evidence of benefit found by NCCIH.

Interactions and precautions: 'Natural' does not mean safe; supplements can cause side effects and interact with medicines.

¹⁹

Lobelia →

St. John's wort and SAMe

Evidence against

Studied form and route: Herbal or supplement products

Intended outcome: No benefit shown for quitting

Human evidence: NCCIH says no current evidence shows that SAMe or St. John's wort help people quit smoking.

Traditional use: St. John's wort has traditional use for mood; see its page.

Laboratory findings: We did not read lab studies for this page.

Limits: No evidence for this purpose.

Interactions and precautions: NCCIH says St. John's wort interacts with many medicines and the interactions can be serious. Ask a pharmacist before using it, and do not use it in place of care for low mood.

¹⁹

St. John's wort →

Therapies & care

Established care for quitting is behavioural support (counselling, a stop smoking service or a quitline) combined with medicine chosen with a clinician. A quit service can also check for lung, heart, pregnancy and mental health issues. This page does not recommend doses, and you should never stop a prescribed medicine on your own.

Counselling and stop smoking services

High certainty

Behavioural support One-to-one, group, phone or online sessions. A Cochrane overview of 312 trials found high-certainty evidence that counselling raises quit rates (odds ratio 1.44), and WHO says counselling plus medicine can more than double success. NHS services are free and usually run for up to 12 weeks.

Who it may suit: Anyone quitting, especially after earlier attempts.

Precautions: Services differ by country.

^7,1,11

Telephone quitlines

Moderate certainty

Phone coaching Proactive telephone counselling raised quit rates in a Cochrane review of 104 trials; the CDC names the US quitline as 1-800-QUIT-NOW.

Who it may suit: People who prefer private or remote support.

Precautions: We have not verified numbers outside the CDC page.

^13,10

Text-message and app programmes

Moderate certainty

Digital support Automated texts improved quit rates in a Cochrane review; apps alone were very low certainty. For young people quitting vaping, a Cochrane review found low-certainty evidence that text-message programmes may help more quit than no or minimal support.

Who it may suit: People who want daily prompts, including young adults who vape.

Precautions: Choose programmes run by health services.

^14,24,10

Support during pregnancy

Moderate certainty

Counselling and incentives The 2026 Cochrane review (117 studies, 33,694 people) found psychosocial support probably increases quitting in late pregnancy (risk ratio 1.41); counselling alone gave 1.51 and incentives 2.03. The CDC says quitting at any point in pregnancy helps mother and baby, and that no tobacco product, including e-cigarettes, is safe in pregnancy.

Who it may suit: Pregnant people and those planning pregnancy.

Precautions: Ask your midwife or doctor about quit options, including nicotine products, before using them.

^15,6,2

Preconception, pregnancy, postpartum and breastfeeding →

Mental health support while quitting

Moderate certainty

Professional care Quitting was associated with small to moderate improvements in anxiety, depression and stress in a Cochrane review, including in people with mental health conditions, though evidence was low to moderate certainty. If anxiety, low mood or trauma make quitting harder, therapy can help.

Who it may suit: People with anxiety, low mood or trauma history.

Precautions: Low mood lasting two weeks or more, or thoughts of self-harm, need urgent care.

^5,3

Therapy for anxiety and stress → Anxiety disorders → Trauma and PTSD →

Mindfulness, hypnotherapy and acupuncture

Not enough evidence

Complementary approaches Cochrane reviews found no clear benefit for mindfulness (21 studies), insufficient evidence for hypnotherapy (14 studies), and no sustained benefit for acupuncture (38 studies). They may suit as extras.

Who it may suit: People who enjoy them alongside proven support.

Precautions: Do not use instead of counselling or medicine.

^18,20,21

Acupuncture →

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Smoking and vaping together (dual use)

Moderate certainty

Why: The CDC says dual use may lead to worse respiratory health outcomes than using either alone and is not an effective way to protect health. Its e-cigarette benefit statement applies only to a complete switch from smoked tobacco.

Who it applies to: Adults using a vape as a quit aid.

Try instead: Plan the vape as a short-term switch and a date to stop it as well.

Going it alone with willpower only

High certainty

Why: WHO says counselling and medication can more than double the chance of quitting, and Cochrane found high-certainty benefit from counselling. Many people succeed without help, but your odds are better with it.

Who it applies to: Anyone who has tried and relapsed.

Try instead: Add a free quit service, a quitline or a pharmacist from the start.

^1,7

Treating a slip as failure

Not enough evidence

Why: We did not find a quantified source for this, but both agency pages stress that quitting is a process with support at each stage; the CDC says it is never too late to quit.

Who it applies to: People who have a cigarette or a vape puff after quitting.

Try instead: Note what triggered it, restart your plan and tell your support person.

^10,9

Letting others smoke or vape around you

Moderate certainty

Why: WHO says there is no safe level of second-hand smoke, and for people quitting, cues from others are a common trigger.

Who it applies to: Households and workplaces.

Try instead: Ask others not to smoke near you; make home and car smoke-free.

^1,4

Personal triggers to check

Stress and low mood

Low certainty

Why: Irritability, anxiety and sadness are listed withdrawal effects. Stress can feel like a reason to smoke again. A Cochrane review found quitting was associated with improved stress, anxiety and depression symptoms over time, at low to moderate certainty.

Who it applies to: Most people quitting.

Try instead: Have two calming actions ready; see the stress pages. Seek care for low mood that lasts two weeks.

^2,5

How to relieve stress → Anxiety disorders →

Your own routine cues (coffee, meals, breaks, driving, being with smokers)

Low certainty

Why: Smokefree.gov says to know your triggers and has a section on cravings and triggers; the page we read does not list them, so make your own list before the quit date.

Who it applies to: Everyone quitting.

Try instead: Change the routine for the first weeks or add a different action at that moment.

⁴

Products that need caution

Informal or unregulated vape products, including THC cartridges

Moderate certainty

Why: US investigations of vaping-related lung injury (EVALI) found vitamin E acetate in the lung fluid of 48 of 51 patients, and about 89% of 98 patients in one state investigation reported vaping THC products. The studies did not rule out other causes.

Who it applies to: People who vape.

Try instead: Avoid products from informal sources; seek care promptly for cough, chest pain or breathlessness after vaping.

^25,26

Herbal and supplement 'quit aids'

Evidence against

Why: NCCIH says no current evidence shows that SAMe, lobeline or St. John's wort help with quitting, and that 'natural' does not mean safe. St. John's wort interacts with many medicines, sometimes seriously.

Who it applies to: Anyone considering supplements.

Try instead: Use evidence-based support; ask a pharmacist before any supplement.

¹⁹

St. John's wort → Lobelia →

Oral nicotine pouches as a proven quit aid

Very low certainty

Why: A Cochrane review found limited evidence on pouches for cessation or reduction; it did not find serious harms in short-term data, but the studies were small and the certainty was low or very low.

Who it applies to: People tempted by new nicotine products.

Try instead: Choose options with stronger evidence, or talk to a quit service first.

²³

Unsupported claims

'Vaping is harmless'

Evidence against

Why: WHO states e-cigarettes are not safe. The CDC notes nicotine is highly addictive and harms developing brains, and that no tobacco product is safe in pregnancy.

Who it applies to: Teenagers, young adults, pregnant people.

Try instead: Treat a vape as a tool for adults who smoke, not a lifestyle product.

^1,2

'One session of hypnosis or acupuncture will cure the habit'

Evidence against

Why: Cochrane found insufficient evidence for hypnotherapy and no consistent sustained benefit for acupuncture.

Who it applies to: Anyone paying for a quick fix.

Try instead: Use these only as extras alongside proven support.

^20,21

Common mistakes

Delaying the quit date to avoid weight gain

Low certainty

Why: A Cochrane review found no intervention with moderate-certainty evidence for limiting long-term weight gain after quitting, and no moderate- or high-certainty evidence that such interventions reduce quitting success. Health benefits of quitting are large.

Who it applies to: People worried about weight.

Try instead: Quit first and eat regularly; see the Food tab. Do not start a crash diet.

^22,6

Healthy weight basics →

Changing or stopping prescribed medicines because you are quitting

Not enough evidence

Why: We did not find a source that supports doing this alone. Tell your prescriber or pharmacist you are quitting so they can advise.

Who it applies to: People on regular medicines.

Try instead: Discuss any changes with your prescriber or pharmacist first.

¹⁹

Evidence & safety

What the research shows

Support clearly helps. Behavioural support has high-certainty evidence, and combining it with a quit medicine works best according to WHO. Nicotine replacement, some prescription medicines and nicotine e-cigarettes all raised quit rates in Cochrane reviews, with e-cigarettes beating nicotine replacement in the latest review but with limited long-term safety data. Mindfulness, hypnotherapy, acupuncture, exercise and supplements are unproven for quitting.

Limits of the evidence

Many trials were at high or unclear risk of bias, and some e-cigarette comparisons were low certainty.
Most quit rates were measured at six months or longer, but long-term vaping safety is not established.
Trials of complementary approaches were small and heterogeneous.
The evidence on quitting vaping is thinner than for quitting smoking, with low-certainty findings for texting and one prescription option.
We did not find a single source covering every country's rules or numbers for local quitlines.

Precautions and interactions

Ask a pharmacist or doctor about quit medicines and nicotine products, especially in pregnancy, heart or lung disease or mental health conditions.
Supplements and herbs can interact with medicines.
Never stop a prescribed medicine on your own because you are quitting.
Avoid informal vape products, especially cartridges containing THC.

Life-stage considerations

Pregnancy and breastfeeding: no tobacco product, including e-cigarettes, is safe in pregnancy; ask a midwife or doctor about the safest quit plan.
Children and teenagers: nicotine can harm brain development until about age 25; use youth-focused services and a clinician.
Older adults: benefits are large at any age; review medicines with a clinician.
People with heart disease, lung disease or mental health conditions: quit with clinician support; benefits include lower risk of repeat heart attacks.

Warning signs

Low mood lasting two weeks or more, hopelessness or any thoughts of self-harm: seek help from a doctor or local emergency services now.
Chest pain, severe breathlessness, coughing blood or fainting: urgent care.
Cough, chest pain or shortness of breath with fever or stomach upset after vaping: prompt medical care.
A cough or hoarse voice that lasts more than three weeks, or unexplained weight loss.

Claim checks

E-cigarettes are completely safe

Evidence against

Against. WHO says e-cigarettes are not safe; the CDC notes nicotine harms and that dual use is not protective, while saying a complete switch may benefit some adults who smoke.

^1,2

Nicotine e-cigarettes help adults quit better than nicotine replacement

High certainty

Supported with high certainty in the latest Cochrane review (risk ratio 1.61), with caveats about long-term safety and regulation.

^8,11

Willpower alone is just as good as support

Evidence against

Not supported: counselling raises quit rates, and WHO says counselling plus medicine can more than double success.

^7,1

Herbal lobelia or St. John's wort helps people quit

Evidence against

NCCIH says no current evidence shows benefit, and St. John's wort has serious interactions.

¹⁹

Hypnosis or acupuncture works in one session

Not enough evidence

Evidence is insufficient for hypnotherapy and no sustained benefit was shown for acupuncture.

^20,21

Quitting will make anxiety and depression worse

Low certainty

A Cochrane review found no sign mental health worsens and low to moderate-certainty small improvements.

⁵

Questions people ask

How long do withdrawal symptoms last?

Smokefree.gov says the worst nicotine withdrawal symptoms usually last less than two weeks. The CDC says irritability, anxiety, sadness, poor sleep or concentration, hunger and cravings fade over time. See a doctor if low mood lasts two weeks or more.

When do I feel better after quitting?

The NHS lists breathing that may feel easier within about 72 hours, circulation improving in 2 to 12 weeks, lung function up to 10% better at 3 to 9 months, and heart attack risk halved at one year. The CDC timeline gives similar early gains.

What gives me the best chance of quitting?

Counselling plus a quit medicine. WHO says this can more than double the chance of success, and Cochrane found high-certainty benefit from counselling. Ask a pharmacist or quit service.

Do nicotine e-cigarettes help me quit smoking?

In the latest Cochrane review, nicotine e-cigarettes gave higher quit rates than nicotine replacement (risk ratio 1.61). The CDC says benefits apply only to adults not pregnant who switch completely. WHO says e-cigarettes are not safe, and the NHS says they are not licensed medicines in the UK.

How do I quit vaping?

Evidence is thinner than for smoking. A Cochrane review found low-certainty evidence that text-message programmes may help youths and young adults quit vaping, and that one prescription option may help. Smokefree.gov has a quit vaping section covering cravings, triggers, withdrawal and stress.

Are natural remedies or supplements safe quit aids?

NCCIH says no current evidence shows that SAMe, lobeline or St. John's wort help, and St. John's wort can interact seriously with medicines. 'Natural' does not mean safe.

Will I gain weight?

Some people do. A Cochrane review found no intervention with moderate-certainty evidence for long-term weight control after quitting, and no moderate-certainty evidence that trying to limit weight gain helps or hurts quitting. The health benefits of quitting are large. Avoid crash diets.

Does exercise help me quit?

A Cochrane review of 24 trials found no evidence that adding exercise improves quitting beyond support alone, though the evidence was low certainty. Gentle activity can still help you feel better.

Is it safe to quit during pregnancy?

The CDC says quitting at any point in pregnancy helps mother and baby, and that no tobacco product, including e-cigarettes, is safe in pregnancy. Cochrane found counselling and incentives probably help. Talk to your midwife or doctor about a plan.

What if I slip?

Many people need several attempts, and the CDC says it is never too late to quit. Note what triggered the slip, restart your plan and tell your support person or quit service.

Will quitting hurt my mental health?

A Cochrane review of 102 studies found no sign that mental health worsens after quitting, and low to moderate-certainty small improvements in anxiety, depression and stress. If you feel very low, see a doctor.

References

World Health Organization. Tobacco fact sheet. Read 2026-11-01. source
CDC. Health effects of vaping (31 January 2025). Read 2026-11-01. source
Smokefree.gov. Nicotine withdrawal. Read 2026-11-01. source
Smokefree.gov (US National Cancer Institute). Quit smoking. Read 2026-11-01. source
Taylor GM, et al. Smoking cessation for improving mental health. Cochrane Database Syst Rev 2021 (PMID 33687070). Read 2026-11-01. source
CDC. Benefits of quitting smoking. Read 2026-11-01. source
Hartmann-Boyce J, et al. Behavioural interventions for smoking cessation: an overview and network meta-analysis. Cochrane Database Syst Rev 2021 (PMID 33411338). Read 2026-11-01. source
Lindson N, et al. Electronic cigarettes for smoking cessation. Cochrane Database Syst Rev 2026 (PMID 42642048). Read 2026-11-01. source
NHS Better Health. Quit smoking. Read 2026-11-01. source
CDC. How to quit smoking (last reviewed 27 September 2024). Read 2026-11-01. source
NHS. NHS stop smoking services help you quit. Read 2026-11-01. source
Lindson N, et al. Pharmacological and electronic cigarette interventions for smoking cessation in adults: component network meta-analyses. Cochrane Database Syst Rev 2023 (PMID 37696529). Read 2026-11-01. source
Matkin W, et al. Telephone counselling for smoking cessation. Cochrane Database Syst Rev 2019 (PMID 31045250). Read 2026-11-01. source
Whittaker R, et al. Mobile phone text messaging and app-based interventions for smoking cessation. Cochrane Database Syst Rev 2019 (PMID 31638271). Read 2026-11-01. source
Freijah I, et al. Psychosocial interventions for supporting women to stop smoking in pregnancy. Cochrane Database Syst Rev 2026 (PMID 42011820). Read 2026-11-01. source
Theodoulou A, et al. Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database Syst Rev 2023 (PMID 37335995). Read 2026-11-01. source
Ussher MH, et al. Exercise interventions for smoking cessation. Cochrane Database Syst Rev 2019 (PMID 31684691). Read 2026-11-01. source
Jackson S, et al. Mindfulness for smoking cessation. Cochrane Database Syst Rev 2022 (PMID 35420700). Read 2026-11-01. source
NCCIH. Quitting smoking: what the science says about complementary approaches. Read 2026-11-01. source
Barnes J, et al. Hypnotherapy for smoking cessation. Cochrane Database Syst Rev 2019 (PMID 31198991). Read 2026-11-01. source
White AR, et al. Acupuncture and related interventions for smoking cessation. Cochrane Database Syst Rev 2014 (PMID 24459016). Read 2026-11-01. source
Hartmann-Boyce J, et al. Interventions for preventing weight gain after smoking cessation. Cochrane Database Syst Rev 2021 (PMID 34611902). Read 2026-11-01. source
Hartmann-Boyce J, et al. Oral nicotine pouches for cessation or reduction of use of other tobacco or nicotine products. Cochrane Database Syst Rev 2025 (PMID 41130602). Read 2026-11-01. source
Butler AR, et al. Interventions for quitting vaping. Cochrane Database Syst Rev 2025 (PMID 41288132). Read 2026-11-01. source
Blount BC, et al. Vitamin E acetate in bronchoalveolar-lavage fluid associated with EVALI. N Engl J Med 2020 (PMID 31860793). Read 2026-11-01. source
Layden JE, et al. Pulmonary illness related to e-cigarette use in Illinois and Wisconsin: final report. N Engl J Med 2020 (PMID 31491072). Read 2026-11-01. source

Related on AlternativeMed

Ingredients, foods and supplements

Lobelia → St. John's wort →

Research, safety and claim-check resources

Cough and sore throat remedies → Therapy for anxiety and stress → Mindfulness and meditation for stress → Relaxation techniques → Yoga → Acupuncture → Healthy weight basics → Preconception, pregnancy, postpartum and breastfeeding →