UT Wordmark Primary UT Wordmark Formal Shield Texas UT News Camera Chevron Close Search Copy Link Download File Hamburger Menu Time Stamp Open in browser Load More Pull quote Cloudy and windy Cloudy Partly Cloudy Rain and snow Rain Showers Snow Sunny Thunderstorms Wind and Rain Windy Facebook Instagram LinkedIn Twitter email alert map calendar bullhorn

UT News

5 Things You Need to Quit Smoking

A popular New Year’s resolution that many fail to keep is to quit smoking. Make sure you have these five things lined up in your resolution plan to increase success.

Two color orange horizontal divider

A popular New Year’s resolution that many fail to keep is to quit smoking.

“Many people underestimate how difficult it is to not only quit smoking, but to maintain the change,” said Zane Freeman, the research coordinator for the YMCA Exercise Intervention for Smoking Cessation Study at UT Austin.

The YMCA Exercise Intervention is one of several public studies conducted by the Anxiety and Health Behaviors Lab during the past five years. The research focuses on holistic ways to help smokers kick the habit.

The lab conducts public studies that explore the usefulness of techniques as diverse as yoga and subliminal video games in smoking cessation, or quitting. No matter the treatment, they say, these tips are the backbone of a good-bye to cigarettes.

“In addition to dealing with intense nicotine withdrawals, people have to consider ways to overcome fixations and triggers that can potentially result in a relapse,” Freeman said.

Make sure you have these five things lined up in your resolution plan to increase success. 

#1 Time to Ease into It 

Cold turkey isn’t the best option. Get ready to quit smoking by first tapering down your cigarettes. Determine the average number of cigarettes you smoke each day, and try setting a goal to lower that number in the days or weeks leading up to your quitting. This helps with not only the practice of resisting the urge or habit to smoke, but also with getting used to the withdrawal symptoms.

#2 A Reason to Quit

Identifying reasons for wanting to quit smoking in a journal or on a list can often increase your motivation to quit, so it’s a great way to get started! Look at both the health benefits and social benefits of not smoking, such as increased ability to smell and taste, less money being spent each month, whiter teeth and reduced risk of cancer, heart disease and stroke.

#3 Social Support

Do your friends, family and co-workers know you’re trying to quit? Identify people who already are or who could be serving as your social support while you quit. If your partner or your close friends smoke, let them know you’re trying to quit, and ask them to refrain from smoking around you if possible. And let them know you’d love some encouragement while pursuing this resolution to quit!

#4 Know Your Weaknesses

Before you make the big quit, spend some time thinking about high-risk situations that might make you more likely to smoke. For example, do you always need a cigarette when you have a drink? Or maybe you smoke in the car on your way to work every morning. Identify situations that could lead you to smoke and set a plan for how you’ll avoid or work around them. If you have to drive to work every day, try cleaning out your car and getting rid of any cigarettes that may tempt you. Or if there’s a party where you know there will be many smokers in attendance, try skipping it or let your friends know you’re trying not to smoke.

#5 Have a Back-up Plan

One of the biggest obstacles in smoking cessation is dealing with withdrawal symptoms, which is especially true for daily smokers. Using some form of nicotine replacement therapy such as nicotine patches, gum or lozenges can be a big help. Nicotine patches, for instance, come in various doses depending on how many cigarettes you smoke per day. So you’re even able to taper down from the nicotine patches to further help you get used to the withdrawal symptoms that come with quitting smoking.


If these tips led you to think more about your New Year’s resolution to quit, you can learn more about participating in the Anxiety and Health Behaviors Lab’s Quit Smoking studies by going to www.atxquitsmoking.com.