How to Quit Smoking: Step-by-Step Guide for COPD Patients

Quitting smoking is one of the most critical steps in protecting your health and preventing diseases like COPD, lung cancer, and heart disease. However, breaking the habit and the dependency isn’t easy—it takes commitment, planning, and support.

In this blog, you’ll find a practical step-by-step guide to help you quit smoking and take control of your health. This guide is inspired by a video from the Canadian Lung Association and is part of our Living Well Smoke Free and Living Well with COPD programs. These programs are designed to support you on your journey to a healthier, smoke-free life.

Click here to learn more about our programs:

How to Quit Smoking - Blog Chronic Lung Diseases

Table of Contents

Why Quitting Smoking is Life-Changing

Smoking is the leading cause of preventable deaths worldwide. According to the NHS, quitting triggers immediate health benefits:

After 20 minutes: Your pulse rate returns to normal.

After 8 hours: Oxygen levels recover, and carbon monoxide in your blood is reduced by half.

After 48 hours: Lungs begin clearing mucus, and your senses of taste and smell improve.

After 72 hours: Breathing becomes easier as your bronchial tubes relax.

After 3 to 9 months: Lung function increases by up to 10%, improving symptoms like coughing and shortness of breath.

After 1 year: Your risk of heart attack is halved compared to a smoker’s.

After 10 years: Your risk of death from lung cancer is halved compared to a smoker’s.

Key Insight: The benefits of quitting smoking are both immediate and long-term. The sooner you quit, the faster your body begins to heal.

How to Quit Smoking. Close up portrait of young attractive woman breaking down cigarette to pieces.

Step-by-Step Guide to Quit Smoking

If you’re ready to quit smoking, here’s the ultimate step-by-step guide to help you break the habit, manage cravings, and take control of your health. Follow these actionable steps to start your smoke-free journey today:

  1. Set a Quit Date
  2. Build a Quit Plan
  3. Get Support
  4. Try Nicotine Replacement Therapy (NRT)
  5. Consider Prescription Medications
  6. Resist Tobacco Cravings
  7. Celebrate Milestones

1. Set a Quit Date

Quitting smoking starts with a clear goal. Choose a quit date within the next two weeks to give yourself enough time to prepare mentally and emotionally. Mark it on your calendar and treat it as your fresh start.

Tip: “Reach out to trusted family members or friends to let them know your quit date.” Sharing your commitment with others adds accountability and emotional support as you prepare to quit.

2. Build a Quit Plan

Creating a personalized quit plan helps you tackle challenges before they arise. Your plan should focus on managing triggers and cravings:

  • Avoiding triggers: Identify situations or places that make you want to smoke, like stressful meetings or coffee breaks, and find alternatives.
  • Dealing with cravings: Keep sugar-free gum, nicotine lozenges, or snacks like carrots on hand.

Tip: Keep substitutes like nicotine lozenges or gum ready to use when cravings strike.

3. Get Support

Quitting smoking is easier with a strong support system. Here’s who you can turn to:

  • Healthcare providers: They can recommend medications or nicotine replacement therapy (NRT).
  • Friends and family: Let them know about your quit plan and ask for encouragement.
  • Support groups: Local or online communities can offer advice and accountability.

4. Try Nicotine Replacement Therapy (NRT)

NRT can help manage withdrawal symptoms and reduce cravings. Options include:

  • Nicotine patches (long-acting)
  • Nicotine gum or lozenges (short-acting)

According to the Mayo Clinic, combining short-acting therapies (e.g., gum or lozenges) with long-acting options like nicotine patches increases your chances of quitting successfully.

5. Consider Prescription Medications

Talk to your doctor about prescription medications like:

  • Bupropion (Zyban): Reduces cravings and withdrawal symptoms.

  • Varenicline (Chantix): Blocks nicotine receptors, making smoking less enjoyable.

Prescription medications, when combined with behavioral therapy, are among the most effective strategies for quitting smoking.

How to Quit Smoking. An active elderly couple engaging in a healthy walk on a forest path, using Nordic walking poles, promoting fitness and outdoor activity

6. Resist Tobacco Cravings

Tobacco cravings can feel overwhelming, but they usually pass within 5-10 minutes. Use these strategies to resist the urge to smoke:

  1. Distract yourself: Take a short walk, call a friend, or focus on a hobby.

  2. Stay hydrated: Drink a glass of water to replace the ritual of smoking.

  3. Chew on something healthy: Keep sugar-free gum or crunchy snacks like carrots on hand.

  4. Practice deep breathing: Relax with slow, deep breaths to calm your mind and body.

Looking for more ways to manage tobacco cravings? Read this article by the Mayo Clinic for additional tips.

7. Celebrate Milestones

Quitting smoking is a big accomplishment, and it’s important to celebrate your progress. Reward yourself for hitting milestones like staying smoke-free for a day, a week, or a month.

Tip: Celebrating small victories keeps you motivated and reinforces your commitment to a healthier lifestyle.

Ideas for celebrating:

• Use the money you’ve saved on cigarettes to treat yourself.

• Plan a special outing or activity to mark your achievements.

• Share your success with friends or a support group to inspire others.

Learn More: Living Well Smoke Free Program

Quitting smoking is one of the most impactful steps you can take for your health, but the journey can feel overwhelming. That’s where our Living Well Smoke Free program comes in. This program is designed to guide you through the process of quitting, while focusing on improving your quality of life—especially if you’re managing chronic lung conditions.

Here’s what you’ll find in our Living Well Smoke Free category:

  • Can lung damage from smoking be reversed? Learn how certain cells in your body regenerate after quitting smoking and how your lungs start healing within the first week.
  • The time-based benefits of quitting smoking: Discover how your body improves from the moment you quit—whether it’s hours, weeks, or years down the road.
  • How to quit smoking: Our program offers strategies, tools, and self-reflection exercises to help you quit successfully, even if you’ve tried multiple times in the past.

Why It’s Unique: This program is specifically designed to help people with chronic lung conditions by offering practical, supportive, and personalized guidance to make quitting smoking achievable.

Ready to start living smoke-free?

The Immediate Benefits of Quitting

Quitting smoking doesn’t just prevent long-term health risks—it also brings immediate improvements to your body:

• Improved oxygen levels within hours.

• Easier breathing within days as bronchial tubes relax.

• Enhanced circulation and lung function within weeks.

According to the NHS, within 3 months of quitting, your lung function improves by up to 10%, and coughing or wheezing becomes less frequent.

Watch the Video: How to Quit Smoking

For a complete step-by-step visual guide, watch this video by the Canadian Lung Association:

This video provides additional tips on:

  • Managing cravings and triggers.
  • Choosing the right quit aids.
  • Staying motivated through challenges.

The Ultimate Guide to Treating COPD Flare-Ups

Discover essential tips to prevent and manage COPD flare-ups—read our Ultimate Guide to COPD Flare-Ups here:

FAQs About Quitting Smoking

Quitting smoking comes with a lot of questions. Whether you’re curious about managing cravings, how your body heals, or how to stay motivated, we’ve got you covered. Below is a clear, actionable guide to the most frequently asked questions about quitting smoking:

  1. Why is it so hard to quit smoking?
  2. How can I manage cigarette cravings?
  3. Are nicotine replacement therapies (NRT) effective?
  4. How quickly will my body start to heal after I quit smoking?
  5. What’s the best way to prepare for quitting smoking?
  6. Can I quit smoking without medication or NRT?
  7. What if I slip up and smoke again?
  8. Is vaping a good alternative to smoking?
  9. How can I stay motivated to quit smoking?
  10. Is it bad for me if I just smoke a little?

1. Why is it so hard to quit smoking?

Smoking is addictive due to nicotine, a chemical that creates dependence by altering your brain chemistry. Withdrawal symptoms like cravings, irritability, and anxiety make quitting challenging, but tools like nicotine replacement therapy (NRT) and support programs can help you succeed.

2. How can I manage cigarette cravings?

To resist cravings, you can:

  • Use the “4 D’s”: Delay, Distract, Drink water, and Deep breathing.
  • Chew sugar-free gum or healthy snacks like carrots.
  • Engage in physical activity, such as walking or stretching.
  • Try relaxation techniques like yoga or meditation.

3. Are nicotine replacement therapies (NRT) effective?

Yes! Products like nicotine patches, gum, and lozenges can significantly reduce withdrawal symptoms and cravings. Combining short-acting options (e.g., gum) with long-acting patches boosts your chances of quitting successfully.

4. How quickly will my body start to heal after I quit smoking?

According to the NHS, your body begins healing almost immediately:

20 minutes: Pulse rate returns to normal.

8 hours: Carbon monoxide levels in your blood drop by half.

48 hours: Sense of taste and smell improves.

1 year: Risk of coronary heart disease is halved compared to a smoker’s.

5. What’s the best way to prepare for quitting smoking?

Set a quit date, identify your smoking triggers, and create a quit plan. Seek support from healthcare providers, family, or friends, and consider tools like NRT or prescription medications to help manage withdrawal symptoms.

6. Can I quit smoking without medication or NRT?

Yes, some people quit smoking cold turkey without medication or NRT, but studies (like those from the National Library of Medicine) show that combining behavioral therapy with medications or NRT significantly increases success rates.

7. What if I slip up and smoke again?

A slip doesn’t mean failure! Reflect on what triggered the relapse, adjust your quit plan, and try again. Most people quit successfully after several attempts—persistence is key.

8. Is vaping a good alternative to smoking?

E-cigarettes or vaping have not been proven safer or more effective than traditional nicotine-replacement options like patches or gum. The long-term health effects of vaping are still unclear.

9. How can I stay motivated to quit smoking?

Remind yourself of the benefits: improved health, more energy, saving money, and protecting loved ones from secondhand smoke. Celebrate milestones and reward yourself for staying smoke-free.

10. Is it bad for me if I just smoke a little?

Yes. There is no safe level of smoking. Even “just one cigarette” or smoking occasionally can harm your health. The best thing you can do is quit smoking completely, including avoiding smoking “once in a while” or “just when you’re out with friends.”

Create an account - Chronic Lung Diseases

Join one of the largest respiratory healthcare communities in Canada.

Join Chronic Lung Diseases, your all-in-one hub for expert resources and support for conditions like COPD, pulmonary fibrosis, severe asthma and more. By signing up for free, you’ll gain access to:

Personalized action plans tailored to your health journey.

🎓 Expert-led learning modules from programs like Living Well with COPD.

📹 Exclusive videos and guides to help you live better.

🤝 A supportive community of patients and caregivers.