March 23, 2021in Health Tips

The Top 8 Doctor Tips on How to Quit Smoking for Good

If you’ve made the choice to quit smoking, you’ve probably heard it’s not easy. Or maybe you’ve tried quitting before and you know just how hard it can be.

Regardless, it’s the right choice.

Smoking directly causes many types of cancer — throat, mouth, esophageal, stomach, pancreas, kidney, bladder, and lung — and shortens life expectancy by about 13 years. It significantly increases one’s risk of type 2 diabetes, heart disease, or stroke.

Nearly 8 out of 10 deaths related to incurable Chronic Obstructive Pulmonary Disease (COPD) are attributed to smoking. Even just a single cigarette exposes your body to 43 carcinogens and more than 4,000 chemicals.

Despite all that, the reality of nicotine addiction is many people still struggle to quit.

But you can do it.

To help put you on the path to success, we’ve assembled this list of eight of our top doctor tips on how you can give up smoking for good.

1. Get support from family and friends.

Tell your loved ones that you are planning on quitting and ask them to hold you accountable. This can mean periodic check-ins or support at check-ups with your doctor.

Lean on your friends and family for encouragement.

2. Find a stress-relieving habit to replace smoking.

Instead of taking a smoke break, try taking a break that helps clear your head. Go for a walk. Try meditation.

Make an effort to include more stress-reducing activities in your daily life to help replace the anxiety-reducing effects of nicotine.

3. Calculate and think about the money you will save.

The average pack of cigarettes costs about $6.28, according to the National Cancer Institute (NCI). If you paid that amount and smoked three cigarettes per day, quitting would save you about $1 per day. That may not sound like much, but that’s $343 per year and more than $5,000 over ten years.

You can do your own calculation on the NCI website.

Figure out how much you’ll save each month, and save that toward a healthy reward — a trip with friends, a massage, or another activity that brings you joy.

4. Pick a date to quit.

Setting a date gives you time to prepare so that you go into the process motivated and set up for success.

5. Don’t worry if you aren’t perfect.

If you slip up and smoke again, don’t blame yourself. Recommit to your goals and milestones, and remind yourself you are in control. Set a new start date, and form new goals and rewards for your progress.

Keep trying and don’t give up.

6. Eat more fruits and veggies, exercise, and get more sleep.

This is basic health advice. But if you focus on these three pillars of health, it can help reduce your nicotine withdrawal symptoms, and make it easier to quit for good.

7. Talk to a doctor about the best medicines to help you quit.

You may consider nicotine replacement therapy or even prescription medication. You can connect with a HealthTap doctor over video or text, 24/7, to find out what is best for you.

8. Identify your triggers and how you plan to deal with them.

What makes you want to smoke? Really think about it.

Whether it’s while consuming alcohol or specific stressful events, try to reduce or eliminate those things that make you want to pick up a cigarette.

Help is always only a click away

Want to know more about what you can do to stop smoking today? Our doctors are available now to help. You can connect with one any time simply by connecting with a doctor here.

HealthTap Editors

HealthTap Editors

HealthTap articles are reviewed by M.D.s, Ph.Ds, N.P.s, nutritionists and other healthcare professionals. Visit to learn more and meet some of the medical editorial board members behind our blog. The information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. HealthTap is a virtual-first, affordable urgent- and primary-care clinic, providing top-quality physician care nationwide to Americans with or without insurance. Our proprietary, easy-to-use, and innovative apps and electronic medical record apply Silicon Valley standards to effectively engage consumers and doctors online to increase the equity, accessibility, and efficiency of ongoing medical care for consumers, providers, employers, and payers. In addition, with HealthTap, businesses can offer virtual primary care to employees for less than the cost of free coffee. HealthTap's US-based board-certified physicians are available throughout North America. For more information, visit