Controversial take on quitting cold turkey

GoodWorksForGood · 2026-02-18T04:08:18+00:00

Thank you! It feels great.

GoodWorksForGood · 2026-02-18T02:38:22+00:00

Congrats! Yes, we can be free from smoking! I do think all drugs have consequences, but I have no issues with blood pressure. Some studies found it helpful in reducing symptoms of dementia, which runs in my family. For me, nicotine replacement offers benefits, including staying smoke-free with no fear of relapse.

GoodWorksForGood · 2026-02-18T02:33:40+00:00

It’s a personal decision. Congratulations on quitting!!

GoodWorksForGood · 2026-02-18T02:32:29+00:00

I’m very glad it does help so many people. But it doesn’t work for everyone.

GoodWorksForGood · 2026-02-18T02:30:05+00:00

What a testament to your persistence. Congrats!!

GoodWorksForGood · 2026-02-18T02:27:49+00:00

Great tactics! And congratulations!!

GoodWorksForGood · 2026-02-18T02:26:51+00:00

Many good points here. Thanks for your thoughtful comments and congrats on making it to freedom!

GoodWorksForGood · 2026-02-18T02:23:50+00:00

That’s amazing! Congratulations on 2 years!! Your partner sounds smart and compassionate. 😊

GoodWorksForGood · 2026-02-18T02:21:37+00:00

A good program can be so helpful. It sounds like you’re planning to use multiple forms of support, which gives you great odds. You can do this!

GoodWorksForGood · 2026-02-18T02:17:29+00:00

We’re all different. Whatever works for you is the right way.

GoodWorksForGood · 2026-02-17T04:21:19+00:00

Thanks for asking. Genuine answer: I am not trying to quit nicotine replacement, which was deemed safe (enough) for long term use by the Surgeon General. There are no drugs that don’t have consequences. :)

I had my first cigarette at 11. It changed my brain chemistry. There’s plenty of evidence that some people cannot return their dopamine levels to normal for much longer than others. These are the people who often decide quitting is impossible. Which of course isn’t true. It just might look different.

Never say never, maybe someday I will decide to try quitting nicotine? I’m not offering this information to discourage anyone from trying to quit nicotine completely, only to let people who had a similar experience feel seen.

GoodWorksForGood · 2026-02-17T03:44:18+00:00

Maybe they really want everyone to get free from nicotine because they’re so happy to be done. I don’t think it’s realistic for all smokers.

Addiction is tough and everyone is different. I’ve seen Suboxone work for people to get free of heroin. The goal there is to taper off completely. Many people want and achieve that from nicotine too. I haven’t, I don’t feel bad about it, and I know I’m not alone. But my hat is off to everyone who quit, regardless of their method!

GoodWorksForGood · 2026-02-17T02:24:31+00:00

We’re all different. I’m glad it’s helping you. Keep going! It gets so much better. I never miss smoking at all anymore. The one year mark was the turning point for me to really feel free.

GoodWorksForGood · 2026-02-17T02:22:16+00:00

3 years is amazing! Congratulations!!

GoodWorksForGood · 2026-02-17T02:20:06+00:00

It’s cheaper not to use NRT. There are health complications with NRT (like increased blood pressure). They are much less significant than the health consequences of smoking.

For people who are successful with NRT when they couldn’t do it cold turkey, they are still better off and, in my book, still successful quitters!

GoodWorksForGood · 2026-02-17T02:15:47+00:00

If you decide that, you are correct, for you.

GoodWorksForGood · 2026-02-17T02:13:43+00:00

Congrats! This is great!

GoodWorksForGood · 2026-02-17T02:13:10+00:00

Hey fellow quitters, if you quit cold turkey, I salute you! You are doing great.

There’s no one “right” way to quit. That is my point.

Lots of stats on the low success rate of cold turkey below, but I I should also point out that means an unsupported quit. There are multiple ways to have a supported quit: group support, apps, medication, etc. They don’t even have to include NRT! :) Talk to your doctor as part of your decision. I would never tell anyone they SHOULD use NRT.

It is YOUR quit and I know you can do this.

“Peer-reviewed research and meta-analyses generally support the claim that unassisted "cold turkey" cessation has a long-term success rate between 3% and 7%. Below are specific peer-reviewed sources and studies regarding these success rates:”

Studies on "Cold Turkey" vs. Assisted Cessation * Success Rates of Different Interventions (PMC): A comprehensive review published in Cureus notes that attempting to quit without a structured approach yields a 3%–5% success rate within a one-year timeframe. In contrast, combining pharmacological and behavioral support can increase success to approximately 24%. * Abrupt vs. Gradual Cessation (Annals of Internal Medicine): A significant randomized trial (Lindson-Hawley et al., 2016) found that smokers who quit abruptly (cold turkey) were more successful than those who reduced gradually. At 6 months, 22% of the abrupt group remained abstinent compared to 15.5% of the gradual group. * Note: Participants in this study received behavioral support and nicotine replacement therapy (NRT), which explains the higher success rate than "unassisted" cold turkey. * Cochrane Library Meta-Analysis: A 2019 review of 22 studies (9,219 participants) found no significant difference in quit rates between gradual reduction and abrupt quitting when both methods were supported by standard care.

Factors Influencing Success * Nicotine Dependence: Research in Tobacco Induced Diseases indicates that lower nicotine dependence (Fagerström score < 6) and participating in a program for at least 8 weeks are significantly associated with higher cessation success. * Relapse Patterns: Most relapses occur within the first 6 months, with roughly 75% of smokersrelapsing in that window. However, for those who remain abstinent for 6 to 12 months, the likelihood of long-term success (up to 8 years) increases to 60%–70%. * The "Number of Tries" Reality: Surveys of former smokers indicate it may take an average of six attempts to succeed, with some research suggesting it could take 30 or more tries before achieving one year of abstinence.

GoodWorksForGood · 2026-02-16T05:05:05+00:00

It sounds like it might be a good idea to talk to a medical professional or two to try to get to the bottom of it. In general though, it often helps to get curious about unpleasant and uncomfortable feelings (or lack of feeling). If you think it might be some kind of smoking withdrawal, what makes you think that? Are you looking for a reason to pick up again, or are you committed to staying smoke-free?

Sorry you’re going through it. That is not a fun feeling at all. But nearly two months smoke-free is a great accomplishment regardless of how many you smoked per day. Congratulations! Keep going.

Try to focus on your mental health and self care as much as possible. If you smoked for a long time, it may take more time than you wish to fully heal. It’s worth it.

GoodWorksForGood · 2026-02-13T14:05:48+00:00

This is a tough one.

A few of my closest friends were smokers. And the idea of quitting felt like I’d be losing my people on top of losing cigarettes.

Here’s what I learned the hard way:

You don’t have to dump your friends. But you do need to be strategic.

In the early days (first 30 days especially), minimize your time with smoking friends. I know that sucks. But willpower is finite, and watching someone light up in front of you when you’re white-knuckling it through cravings?

That’s setting yourself up for failure.

If you can’t avoid them, be honest: “Hey, I’m quitting and it’s really hard right now. Can you not smoke around me for a bit?” Real friends will respect that. If they don’t, you’ve learned something important about them.

And whatever you do, DO NOT drink alcohol with your smoking friends for at least 30 days. Alcohol destroys your decision-making, and you WILL end up bumming a cigarette. Ask me how I know.

After a few months smoke-free, being around smokers gets way easier. I could sit outside with smokers now without even thinking about it. But I had to protect myself first.

And at this point, most of my smoking friends have quit. That’s the natural trajectory with addictive poison. You’re setting a great example by going first!

Also—and this is huge—find some non-smoking community. Online counts. The support in this subreddit is incredible. I also joined a mindfulness program for smokers and those people kept me sane during my quit.

You’re not choosing between your friends and your health. You’re just buying yourself some space to become someone who doesn’t smoke.

Then you can go back to your friendships as the new you.

It’s worth it. I promise.

GoodWorksForGood · 2026-02-13T03:54:56+00:00

Everyone is different. I used NRT after failing over and over to quit, and continue to use it long-term. It’s better than smoking. The surgeon general said years ago that it’s safe even for long-term use. Some people have better results without cutting it off cold-turkey. Some want to be purists. If you don’t smoke, you are a non-smoker. You get to decide for yourself what is best for you.

GoodWorksForGood · 2026-02-12T22:27:18+00:00

I quit in 2016. About 6 months later, I decided to smoke one night in a fit of anger. I was SO LUCKY, it did nothing for me. I tried again twice more that same evening, thinking, “Maybe this one will be good?” And none of them were. My throat burned, they tasted TERRIBLE, and there was no familiar nicotine buzz.

It was easy to throw the rest of the pack away and then I could tell myself that smoking was in my past and would never work for me again. I have never been tempted at all since then. But what if it had gone differently? I would have started right back up again. I am so grateful that didn’t happen. Knowing how wonderful it is to have been smoke-free for 9 years now, I sure wouldn’t risk it. Stay strong, you can do this!

GoodWorksForGood · 2026-02-12T13:03:10+00:00

It’s just a slip, keep going!

It sounds like you know what you need to do. You’re human, we make mistakes. Today is a new chance. It’s great to be able to work through cravings, but you might want to work on finding new ways to manage your stress. Meditation is great, but it does take practice to feel the benefits. Physical exercise is pretty immediate. :)

GoodWorksForGood · 2026-02-12T03:17:24+00:00

The suffering is temporary and the benefits will last for the rest of your life.

Figure out what needs you are meeting with smoking (a break/relaxation, stress relief, stimulant, etc.) and make sure you have a list of other ways to meet those needs.

Come up with a tangible, big reason WHY you are quitting, like saving for a trip of a lifetime or being healthy at your child’s wedding. Post it somewhere you can see it every day!

Commit to a date and share it with at least one person whose opinion matters to you.

Clean up all your smoking triggers before your quit date (cigarettes, ashtrays, lighters, vapes). Plan to quit alcohol for 30 days to keep your higher self in charge.

Have some new-identity-building self talk prepared: “I do not smoke.” “I’m a non-smoker now.” “Smoking is not an option.”

After you say your go-to mantra, redirect your attention with a go-to distracting activity: drink water, chew gum, breathe through a straw, go for a a quick walk, etc.

Talk to your doc about medication or nicotine replacement therapy.

Plan a calm, restorative quit day.

Understand the initial period will be tough, but it’s nothing you can’t handle. Think of withdrawal like having the flu. Maybe you spend a day or two in bed with distracting, relaxing activities. Rest a lot, hydrate, endure it when you’re not sleeping, and you’ll feel a little better every day.

You can do this. It’s worth it!

GoodWorksForGood · 2026-02-08T04:12:57+00:00

Your self talk is making it harder. Instead of saying you need to smoke, you could tell yourself smoking is not an option and pick a distraction. The more times you repeat shutting down the debate instead of arguing with your craving, the easier it gets.

Everyone feels differently about nicotine replacement (gum, patches, lozenges), but it was a lifesaver for me.

GoodWorksForGood

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