With New Year’s right around the corner, you’re probably thinking up your latest resolutions for renewed health and vigor. If you smoke, quitting probably tops your list every year. It’s no secret that trying to stop smoking is hard. Most people try and fail several times before finally recovering. It’s not because you lack willpower. Nicotine, the main psychoactive ingredient in tobacco, is highly addictive.
Going cold turkey seems to some like the easiest way to quit smoking. However, there are many drawbacks and dangers you may experience with the cold turkey method.
Quitting nicotine cold turkey is attempting to stop using all nicotine and tobacco products suddenly without gradually tapering or using nicotine replacement therapies. This abrupt cessation method is popular because it can remove nicotine from the body faster. However, quitting cold turkey also often leads to more severe withdrawal symptoms that can negatively impact one’s chances of staying nicotine-free. So is it safe to quit nicotine cold turkey? Let’s take a closer look at the safety, effectiveness pros and cons, and alternatives to stopping nicotine use abruptly.
What Happens When You Quit Nicotine Cold Turkey?
When you quit nicotine cold turkey, you immediately stop using any product that contains nicotine, whether it’s cigarettes, vaping devices, chewing tobacco, nicotine gum/patches, etc. This forces your body to rapidly adjust to functioning without nicotine.
Within just 20 minutes of quitting, your heart rate and blood pressure start to return to normal Nicotine and its byproducts will be eliminated from your body within 2-3 days However, this abrupt cessation also leads to the onset of nicotine withdrawal within just a few hours.
Nicotine withdrawal involves both physical and psychological symptoms as your brain chemistry adjusts to the lack of nicotine Common physical symptoms include headaches, nausea, insomnia, fatigue, and intense nicotine cravings Psychological nicotine withdrawal can involve depression, anxiety, irritability, and problems concentrating.
These withdrawal effects typically peak within the first week of quitting and may persist at lower levels for several weeks. So quitting cold turkey means weathering this difficult withdrawal period without any nicotine replacement or medications to ease the symptoms.
Is Quitting Nicotine Cold Turkey Dangerous?
Fortunately, quitting nicotine cold turkey is not dangerous in terms of causing life-threatening health issues or medical complications. However, the withdrawal symptoms can be quite severe and unpleasant, which often leads people to relapse.
Studies show that only about 4-7% of smokers are able to quit smoking successfully by going cold turkey. Nicotine is highly addictive, and quitting abruptly puts you at a high risk of giving in to cravings and returning to nicotine use during the difficult withdrawal period.
Relapse is common when quitting cold turkey. Up to 60-90% of cold turkey quitters start smoking again within 1 year.
So while cold turkey nicotine cessation itself is “safe”, it often sets people up to fail. The abrupt and painful withdrawal symptoms lead many to simply give up on quitting. More gradual tapering or using nicotine replacement therapy improves one’s chances of quitting successfully long-term.
Pros and Cons of Quitting Nicotine Cold Turkey
There are some potential advantages to quitting nicotine abruptly:
Pros:
- Removes all nicotine from your body very quickly
- Avoid extended withdrawal and tapering period
- Feel benefits of being nicotine-free sooner
- Simple method that requires no therapies or aids
However, for most nicotine users, the downsides tend to outweigh the pros:
Cons:
- Very low long-term success rate (4-7%)
- Intense nicotine cravings and withdrawal symptoms
- High risk of relapse within days/weeks
- No aid to ease transition and minimize withdrawal
- Not recommended for heavy/long-term nicotine users
For highly nicotine dependent users, gradually weaning off nicotine over weeks or months may be safer and more effective.
Alternatives to Quitting Nicotine Cold Turkey
Quitting cold turkey certainly works for some people. However, for most nicotine users, a more gradual approach or using nicotine replacement therapy improves success rates. Some alternatives include:
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Nicotine replacement therapy – Using nicotine gum, patches, lozenges, etc. while slowly decreasing dosage over weeks/months
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Prescription cessation medications – Such as Chantix or Zyban to reduce cravings and block nicotine receptors
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Vaping to taper nicotine – Slowly reducing the nicotine concentration in vape juice over time
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Counseling and support groups – Getting professional or peer support to change behaviors and cope with cravings
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Cutting down gradually – Slowly reducing cigarette use over weeks before fully quitting
The best method depends on your level of nicotine dependence and personal preferences. Talk to your doctor about the pros, cons and safety of various nicotine cessation approaches.
Getting Help to Quit Nicotine
Quitting nicotine is extremely challenging, but very worthwhile for your long-term health. Whichever method you choose, support and resources can help boost your chances of success. Some options include:
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Calling the National Helpline at 1-800-QUIT-NOW for free counseling and resources
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Joining in-person or online nicotine addiction support groups
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Using smartphone apps to track progress and get motivation
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Seeing your doctor for cessation plans and/or prescription medications
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Getting counseling or coaching to develop coping strategies
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Identifying your nicotine triggers and making lifestyle changes to avoid them
With determination and the right support, you can break free from nicotine dependence, even if cold turkey isn’t the best route for you. Over time, the cravings will fade and you’ll reap the many health and wellness benefits of quitting.
Side Effects of Quitting Smoking Cold Turkey
What happens to your body when you stop smoking cold turkey? Some people experience mild withdrawal symptoms for a few days. Others struggle with intense cravings and side effects for weeks.
You can expect withdrawal symptoms to set in anywhere from four to 24 hours after your last cigarette. For most people, withdrawal peaks about three days after quitting, gradually tapering off over the next three to four weeks. It’s not uncommon to feel intense cravings when you encounter familiar places or situations where you used to smoke.
While some people can successfully ward off withdrawal symptoms and cravings, others find these sensations too much to bear.
Nicotine Replacement Therapy
Nicotine replacement therapy (NRT) is a method of quitting that involves using small amounts of nicotine to wean off the addictive substance. You gradually reduce your dosage of nicotine over time until no further treatment is needed. Examples of NRT include:
- Skin patches
- Chewing gum
- Nasal or mouth sprays
- Inhalators
- Tablets
While NRT is a popular and often successful method of treating nicotine addiction, some people still experience withdrawal symptoms.
If you are having difficulty quitting, you can talk to your doctor who may be able to prescribe a specialized medication to help. These drugs can help reduce cravings and block the rewarding effects of smoking.
Though NRTs and medication can help reduce your physical dependence on nicotine, these methods don’t deal with addiction’s psychological side effects. Counseling, in conjunction with other techniques, may be a valuable addition. Cognitive-behavioral therapy (CBT) is one option that helps you learn more about why your smoke — including how to address and combat triggers.
Nicotine Withdrawal Motivation (quitting vaping cold turkey)
FAQ
What happens when you quit nicotine cold turkey?
Symptoms when you quit smoking
restlessness and trouble concentrating or sleeping – these will pass as your body gets used to not smoking. Relaxation and deep breathing can help. irritability, anger, anxiety, depressed mood – this is all normal: don’t panic.
What happens if you suddenly stop nicotine?
Nicotine withdrawal involves physical, mental, and emotional symptoms. The first week, especially days 3 through 5, is always the worst. That’s when the nicotine has finally cleared out of your body and you’ll start getting headaches, cravings, and insomnia. Most relapses happen within the first 2 weeks of quitting.
Is it better to quit vaping cold turkey or slowly?
While quitting cold turkey may not work for everybody, many smokers quit smoking this way. People have also successfully quit vaping cold turkey. If you want to try it, you’ll have a better chance of success if you: avoid situations that will trigger a desire to smoke or vape.
Is cutting down better than cold turkey?
Sometimes cutting down can be counterproductive. It can take more commitment and discipline than stopping abruptly. You’ll still experience the same withdrawal effects. You won’t see the financial and health benefits of stopping completely.