Dealing with the Mental Part of Tobacco Addiction
The nicotine in tobacco is the main reason it’s hard to quit. Nicotine causes pleasant feelings and distracts from unpleasant feelings. But it can also affect your brain, making you dependent on it over time.
Quitting tobacco causes withdrawal symptoms. These can be physical, but also mental and emotional. There are steps you can take to prepare yourself for this.
What you might feel when you quit tobacco
- Urges or cravings to use tobacco
- Anxious
- Sad or depressed
- Irritated or grouchy
- Trouble concentrating
- Restless or bored
- Hard time sleeping
- Hungrier than usual
What you can do
There are a lot of tools to help you quit tobacco for good.
Many people who use tobacco know about the physical symptoms of tobacco withdrawal. You may already be thinking about things like nicotine replacement therapies and medicines to help with these symptoms. But a lot of people are not prepared for the mental effects. These can be harder to overcome.
The emotional and mental dependence makes it hard to stay away from nicotine after you quit.
But there are counseling services, self-help materials, apps for your cell phone or tablet, and support services that can help you get through this time. And just like the physical symptoms, the emotional challenges get better over time.
You can prepare yourself for the mental effects of tobacco withdrawal.
Quit-tobacco programs
There are several types of quit-tobacco programs that can help you manage the mental and emotional effects of withdrawal.
Telephone Quitlines
Each state and the District of Columbia offers a free, telephone-based program that links callers with trained coaches.
People who use telephone counseling along with quit-smoking medicines have twice the success rate as those who don’t get this help. Research shows that telephone counseling also helps people who are trying to quit smokeless tobacco.
Connect with your state's tobacco quitline
Quitlines are available in every U.S. state, the District of Columbia, Puerto Rico, and Guam.
- 1-800-QUIT-NOW (1-800-784-8669)
- 1-855-D?JELO-YA (1-855-335-3569) (Espa?ol, Spanish)
When you call the Quitline, you’ll connect with a coach who can help plan a quit method that fits your pattern of tobacco use. Your coach might suggest a combination of methods including medicines, local classes, self-help brochures, mobile reminder apps, and a network of family and friends.
Help from a coach can keep you from making many common mistakes. Telephone coaching is also easier to use than some other support programs. It doesn’t require driving, transportation, or childcare, and it’s available nights and weekends.
Your Quitline might offer free vouchers or coupons for nicotine replacement therapy (NRT). Coaches might also be able to help you get other quit-smoking medicines through your health insurance or program in your community. This may vary by state and type of health insurance coverage.
Mobile apps, email, and text services
Some newer quit tobacco options include mobile apps, email, and text services.
These offer another easy-to-use support resource if you are trying to quit. This type of service can give encouragement, as well as helpful information and tips about quitting tobacco. A lot of mobile apps also give you the option of interacting with other people who are trying to quit.
These types of programs have been shown to increase a person’s chance of quitting tobacco. Many of these services are from the US government and non-profits. Some examples include:
Try a mobile app, text, or email service
: A text service from the National Cancer Institute (NCI). There is a general version, as well as separate apps for teens, Native Americans, veterans with VA healthcare benefits, pregnant women, and people who use smokeless tobacco. The general app and veterans’ option are also available in Spanish.
Empowered to Quit: An email service from the American Cancer Society (快猫短视频). You’ll get short, personalized emails spread over 2 months.
: A smartphone app from SmokeFree.gov. The app helps you quit smoking with tailored tips, inspiration, and challenges.
There are other mobile apps and services available also. But before you use one, check to see if studies have been done to show that it is effective.
Most programs start sending emails or texts before your quit day and continue sending messages for a couple of months after your quit day. If you use a mobile app, you can go into the app any time you wish to set up a quit plan and continue getting support.
Support groups
Support groups can help you quit tobacco through structured quit programs and support from other people who have recently quit or who are trying to quit.
Nicotine Anonymous? (NicA)
Nicotine Anonymous? (NicA) has offered peer support for many years. This group hosts regular meetings that follow the same 12-step program developed by Alcoholics Anonymous (AA). NicA offers in-person meetings, video conference and telephone meetings, and group support through email and mail.
People new to NicA may choose a sponsor to help them through the steps and when they are tempted to use tobacco. NicA meetings are free, but donations are collected to help cover expenses. NicA also offers online support.
Find a NicA group or meeting near you
- Visit
- Or call 1-877-879-6422
Other quit-tobacco support groups
Some workplaces, hospitals, and wellness centers have quit-tobacco programs, groups, or classes. They may be led by professionals and focus on information and education, or they may be run by volunteers.
Some programs are set up like classes, while others focus on group members sharing how they are doing. Some groups run for a few weeks. Others continue on as needed. Some groups are in person, but many other options are now available, such as online or by telephone.
There are lots of options, and different types of groups work better for different people. Find one that works for you. Check with your employer, health insurance company, or local hospital to find a support group that fit your needs.
Get help finding a quit-tobacco program
Call the American Cancer Society at 1-800-227-2345 for help finding the support you need.
What to look for in a quit-tobacco program
Tobacco cessation or quit programs are designed to help people you cope with problems that come up when quitting. They should offer support to help you avoid many of the common pitfalls of quitting so you can stay tobacco free.
When you look for a quit program, try to find one that helps with:
- Withdrawal symptoms and how to manage them
- Common triggers and how to handle them
- Coping skills, stress management, and relaxation
- How to find support to help with quitting and staying quit
Quit programs that offer counseling
Studies show that the best programs include either one-on-one or group counseling. There’s a strong link between how often and how long counseling lasts (its intensity) and the success rate. Overall, the more intense the program, the greater the chance of success.
Make sure the leader of the group is trained in smoking cessation.
The intensity of counseling can be increased by having more sessions or longer sessions. The number of weeks over which the sessions are given can also be increased.
If you want a program with counseling, try to find one that has:
- Sessions that last at least 10 minutes
- At least 4 sessions in total
- Counseling that lasts at least 2 weeks (longer is usually better)
- Ongoing support after the sessions. (This can be helpful even after you’ve quit.)
What to watch out for
Not all quit programs include the steps and support described above. Be careful about quit programs or products that promise 100% success rates or easy success with no withdrawal symptoms.
Also be careful about taking herbal supplements or products with “secret” ingredients. Always talk to your health care team before taking any supplement or other products so you can find out if they are safe for you to take.
Support from family and friends
Many former tobacco users say a support network of family and friends was very important during their quit attempt. Other people, like your co-workers and your health care team, may offer support as well.
Tell your friends and family about your plans to quit.
Try to spend time with people who don't use tobacco and former tobacco users who support your efforts to quit. Talk with them about what you need. For example: patience as you go through cravings, taking your late-night or early-morning phone calls, and making plans to do things in places where it’s harder to use tobacco.
Find out what you can count on each friend or family member to do. You can also suggest that they read How To Help Someone Quit Smoking: Do’s and Don’ts.
Learn more
- Written by
- References
Developed by the American Cancer Society medical and editorial content team with medical review and contribution by the American Society of Clinical Oncology (ASCO).
This content has been developed by the American Cancer Society in collaboration with the to help people who want to learn about quitting tobacco.
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Centers for Disease Control and Prevention. How to Quit Smoking. Accessed at https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/index.html on August 26, 2024.
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Patnode CD, Henderson JT, Melnikow J, Coppola EL, Durbin S, Thomas R. Interventions for Tobacco Cessation in Adults, Including Pregnant Women: An Evidence Update for the U.S. Preventive Services Task Force. Rockville (MD): Agency for Healthcare Research and Quality (US); January 2021.
US Preventive Services Task Force. Tobacco smoking cessation in adults, including pregnant women: Behavioral and pharmacotherapy interventions. 2021. Accessed at https://www.uspreventiveservicestaskforce.org/uspstf/document/RecommendationStatementFinal/tobacco-use-in-adults-and-pregnant-women-counseling-and-interventions on August 26, 2024.
Last Revised: October 28, 2024
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