If you’re seriously considering giving up smoking for good, you might be wondering about the idea of going cold turkey.
Now, this approach is quite a bold one. It means stopping smoking completely and all at once.
Sure, it can be a tough journey, but many people have actually found it to be effective.
In this guide, we’ll explore what quitting cold turkey involves, the potential side effects of stopping suddenly, and tips to navigate your journey to a smoke-free life.
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Understanding How to Quit Smoking Cold Turkey: The What and Why
When we talk about quitting smoking, the term ‘cold turkey’ refers to stopping tobacco use suddenly and completely, without relying on any nicotine replacement therapies (NRTs) or medications.
You might be wondering where the phrase comes from.
Well, it actually relates to the physical symptoms of withdrawal—when your skin can become cold and clammy, and you might even get goosebumps, which some say looks a bit like a turkey’s skin.
Many smokers opt for this method because it’s straightforward and immediate.
By going cold turkey, they can cut ties with their nicotine dependence right away, rather than dragging out the process by tapering off gradually.
It’s a bold move, but for some, it’s effective.
What Happens When You Quit Smoking Cold Turkey?
When you decide to quit smoking all at once, your body goes through a bit of a transformation as it adjusts to the lack of nicotine.
This sudden change can bring about a variety of feelings and experiences that you might not be prepared for.
Some common side effects that people often encounter when they quit smoking suddenly include:
- Intense cravings for nicotine
- Difficulty concentrating
- Feelings of anxiety or depression
- Irritability, frustration, or even anger
- An increased appetite, which might lead to some weight gain
These withdrawal symptoms can feel pretty overwhelming, but remember that they are temporary.
They usually peak within the first week after quitting, and for most people, they tend to fade away completely within a month.
So, hang in there—better days are just around the corner.
Benefits of Quitting Smoking Cold Turkey
Quitting smoking cold turkey can feel quite daunting at first, but trust me, it comes with a lot of benefits that make it worth it.
Below are some of the great perks you can expect:
- Immediate health improvements: Within just a few hours, your blood pressure and heart rate will start to drop back to normal levels. The carbon monoxide levels in your blood will return to normal within a day. This means your body begins its healing process right away as soon as you put down those cigarettes.
- Monetary savings: When you quit smoking cold turkey, you’ll save a significant amount of money. Since you’re stopping completely without any gradual tapering, you won’t have to spend a penny on cigarettes ever again.
- Enhanced sense of taste and smell: After you quit smoking, you’ll find that your sense of taste and smell starts to improve. As your body recovers from the effects of smoking, those little pleasures will come back, making food and experiences so much more enjoyable.
Is it OK to Quit Smoking Cold Turkey?
Quitting a habit all at once can feel a bit drastic and downright intimidating.
But, it’s completely fine to quit smoking cold turkey. In fact, there are plenty of success stories out there that showcase just how effective this approach can be.
That said, it’s important to note that going cold turkey might not be the best fit for everyone.
If you’re thinking about giving it a go, just be aware that it’ll require a strong sense of determination and a good dose of self-control.
It’s always a good idea to chat with a healthcare professional or reach out to a support service like SmokeFree Clinic.
They can help guide your decision and offer personalised advice that suits your needs.
Having that extra support can make a huge difference on your journey to becoming smoke-free.
What are the Hardest Days When Quitting Smoking?
The first week of quitting smoking cold turkey is often the most challenging, with withdrawal symptoms peaking around day three.
It’s crucial to prepare for this period by developing coping strategies, such as engaging in physical activity, practising mindfulness, or reaching out to support networks.
How to Quit Smoking Cold Turkey: Strategies & Tips
While quitting smoking cold turkey is difficult, it’s also possible.
However, you’ll need the right tools and strategies in your arsenal to give yourself the best chance at success.
Here are some strategies and tips that may help you on your journey to quitting.
- Set a Quit Date: This gives you time to mentally prepare and adjust your environment. Take this time to rid your home, car, and workplace of all smoking materials, including cigarettes, lighters, and ashtrays.
- Understand Your Triggers: Know what makes you want to smoke. It could be stress, after meals, during breaks at work, socialising, or drinking alcohol. Once you understand your triggers, you can work on strategies to avoid them or cope with them in a healthier way.
- Physical Activity: Regular physical activity can reduce nicotine cravings and help your body recover from years of smoking damage. Start with short walks and gradually increase your activity levels.
- Healthy Eating: A balanced diet can help you manage withdrawal symptoms. Drink plenty of water and eat fruits, vegetables, and lean proteins.
- Support System: Reach out to family and friends for support. Let them know you’re trying to quit and need their encouragement. Support groups can also be helpful, as can online communities of people who are also trying to quit.
- Behavioural Techniques: Techniques such as mindfulness, meditation, and deep-breathing exercises can help manage cravings.
- Keep Your Hands and Mouth Busy: Chewing gum, drinking water, eating a healthy snack, or playing with a small object can help distract you from the urge to smoke.
- Distraction: When a craving hits, do something that keeps your mind off smoking. This could be reading a book, listening to music, or even doing a puzzle.
- Reward Yourself: Set up a rewards system for reaching milestones in your journey to quit smoking. For example, use the money you would have spent on cigarettes to treat yourself to something special.
- Stay Positive: Understand that withdrawal symptoms are temporary and are a sign that your body is healing from the effects of tobacco. Celebrate each day without a cigarette and keep reminding yourself of the benefits of quitting.
- Sleep Well: Nicotine withdrawal can cause insomnia in the early stages of quitting. Try to maintain a regular sleep schedule and create a comfortable, calming sleep environment.
Remember, it’s completely normal to try quitting multiple times before it sticks.
If you relapse, don’t see it as a failure, but as a learning experience.
Identify what led to the relapse and how you can avoid it in the future.
And don’t hesitate to seek professional help if you’re finding it difficult to quit on your own.
Take a look at our comprehensive guide on strategies to quit smoking.
How Can I Quit Smoking for Free in Australia?
In Australia, there are numerous resources available to help you quit smoking for free.
Here at Smokefree Clinic, for example, we can connect you with specialist-trained GPs for a 100% bulk-billed telehealth consultation.
Your designated GP will be able to provide you with support and guidance for your quitting journey.
Considering Alternative Methods: Nicotine Replacement Therapy and Nicotine Vaping Products
While going cold turkey is a common method, it’s worth considering using other methods to help you on your journey.
In fact, research suggests that a therapy-supportive approach to quitting is actually more effective.
One of these supportive methods is NRT. NRTs work by delivering nicotine to the body without the harmful effects of tobacco smoke.
Forms of NRT include patches, gum, lozenges, inhalers, and nasal sprays. Numerous studies have shown NRT to be a successful method of quitting smoking, increasing quit rates by 34 – 54%.
However, the latest Cochrane Review has found high-certainty evidence that Nicotine Vaping Products (NVPs) are more effective than NRT in helping people quit smoking.
It’s important to note that the effectiveness of these methods may vary from person to person and should be considered in consultation with a healthcare provider.
Taking the First Step Towards a Smoke-Free Life
Choosing to quit smoking is a significant decision that comes with its fair share of challenges.
But remember, each person’s journey is unique, and what works for one may not work for another.
Whether you decide to quit smoking cold turkey or prefer a more gradual approach, the most important thing is to take that first step.
Smokefree Clinic gives you access to many medically reviewed and trustworthy resources that can inform and aid you in your path to wellness, so have a look around!
If you’re ready to get started, Smokefree can connect you to bulk-billing Australian healthcare professionals who excel in helping patients quit smoking for good, including using responsible vaping products where appropriate.
Click here to book your bulk-billed telehealth consultation with an Australian healthcare professional and quit smoking today.
Link Reference
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6395133/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003586/