Before choosing a smoking cessation aid, talk to your healthcare provider, who can offer advice and resources and weigh in on what’s best for you and your overall health.
Nicotine Replacement Therapy
Many people turn to nicotine replacement therapies (NRTs), which contain a measured dose of nicotine, to help ease the physical symptoms of nicotine withdrawal.
Nicotine Gum
Nicotine gum is available in two strengths: 2mg for those who smoke less than 25 cigarettes a day and 4mg for those who smoke over 25 cigarettes a day. It is sold over the counter.
Nicotine Inhaler
A nicotine inhaler releases nicotine into the mouth and throat via a plastic cigarette-like tube that houses a mouthpiece and replaceable nicotine cartridge. It is only available by prescription.
Nicotine Lozenges
Nicotine lozenges are small, candy-like tablets purchased over the counter that release nicotine into the bloodstream when they are dissolved in the mouth.
Nicotine Nasal Spray
Nicotine nasal spray is inhaled through the nasal passages several times a day to relieve nicotine cravings. It is only available by prescription.
Nicotine Patches
Nicotine patches provide a steady, controlled dose of nicotine throughout the day. There are many different types and strengths available, both with and without a prescription.
Foods and Drinks
Snacking is a great distraction from smoking, but you want to choose foods and drinks that help counteract potential weight gain and support your overall health. Some snacks that might help you resist the urge to smoke and help with nicotine withdrawal include the following.
Bad headachesBlurred visionCold sweatsConfusionDizzinessDroolingHearing problemsUpset stomachVomitingWeakness or fainting
Herbal Teas
Taking 15 minutes to savor a cup of tea and honey will go a long way toward calming you and beating the urge to smoke at the same time. Stick with decaffeinated or caffeine-free beverages, however, as caffeine can add to any jittery feelings you may already be experiencing as part of nicotine withdrawal.
Popcorn
High in fiber and low in calories, popcorn can be a good go-to snack. Add a little olive oil spray and some seasoning if plain popcorn is too bland for your taste buds.
Raw Fruits and Vegetables
Carrots, celery, peppers, cauliflower, broccoli, apples, oranges, pears, and bananas are great choices. Keep containers of clean produce ready to eat in the refrigerator.
Sunflower Seeds in the Shell
Vitamin-packed sunflower seeds will keep your hands and mouth busy. Since sunflower seeds are high in calories, however, it’s important to keep your portions to no more than 1/4 cup (without the shell) or roughly a single dry ounce.
Zero-Calorie Candy
Gum, mints, cinnamon sticks, and hard candy (butterscotch or cinnamon drops) can help when you feel a craving coming on. Many ex-smokers also claim that flavored toothpicks keep their mouth busy and combat the psychological effects of nicotine withdrawal.
Water
Nature’s best quit aid, water can help beat back cravings and help flush residual nicotine out of the body. Water also keeps you well hydrated, which will make you feel better overall.
A Word From Verywell
While stocking up on physical supplies is helpful, finding mental distractions can also help replace the habit of grabbing for a cigarette. For example, go for a quick walk, watch a funny video on YouTube, call a friend, or write a list of things you’re grateful for. Paying attention to the running dialogue going on in the background of your mind is also important. We talk to ourselves all day long, and often our thoughts are negative and counterproductive. We tend to believe what we tell ourselves over and over, so give yourself positive cues. It may take some time, but you can change your thoughts and beliefs and beat your mind games by training yourself to listen closely to the mental dialogue within and correct faulty thinking as it comes along. For more mental health resources, see our National Helpline Database.
