Why the “cold turkey” method of quitting vaping or smoking doesn’t work – and what does

Whether someone is quitting smoking, vaping, or any other tobacco product, quitting nicotine is difficult. It’s especially hard to quit “cold turkey” – meaning to stop abruptly without any support or nicotine replacement medications. 

Most people who smoke or vape want to quit – in fact, new survey data from Truth Initiative show that nearly half (48%) of young people ages 18-24 who use nicotine products are resolving to quit in 2025. However, the quit journey can often feel overwhelming, especially for people attempting to quit without any sort of support. Quitting nicotine “cold turkey” like this is both more challenging and less effective.

For people who are trying to quit, access to a network of support – such as counseling, nicotine replacement therapy (NRT) such as nicotine gum or patches, digital tools, or encouragement from friends or family, can make all the difference. In fact, medications and counseling can more than triple a smoker’s chances of quitting when used together.  

Nobody should have to “white knuckle” through quitting nicotine. For the many young people resolving to quit nicotine in 2025, Truth Initiative is offering resources to help those resolutions stick. Outsmart Nicotine, a new campaign from Truth Initiative, is designed to introduce a new generation to EX® Program, a comprehensive quitting resource developed by Truth Initiative with Mayo Clinic in 2008. EX Program offers personalized quit plans, interactive text message support, and 24/7 access to the nation’s most established online quit community.  

Here are some proven-effective tips backed by science.  

Support and encouragement from friends and loved ones can make a big difference. It can also be helpful to hear from others who are quitting or have successfully quit. People quitting any type of tobacco or nicotine product can sign up for EX Program and access the nation’s most established online quit community, browse blog posts from Mayo Clinic cessation specialists, and read tips and experiences from fellow quitters and former tobacco users.

Nicotine replacement therapy – such as nicotine gum, lozenges, patches, or medications – can increase the odds of successfully quitting smoking and vaping by allowing people to taper their nicotine consumption over time, reducing the symptoms of nicotine withdrawal. Exercise and other distractions can also help reduce symptoms of nicotine withdrawal. 

Daily encouragement can play a role in raising confidence and fighting cravings. Whether someone is one day, one year, or 10 years free from smoking, vaping, or using any tobacco product, it’s important to celebrate every small victory that leads to a successful quit attempt. EX Program offers a free, interactive text message program that delivers support straight to a user’s phone or email. A randomized clinical trial among young adults published in JAMA Internal Medicine found that EX Program text message support can increase the odds of quitting by up to 40%. A similar study also found that teens who received the program were 35% more likely to report not using nicotine 7 months later.  

This article was originally published on December 1, 2022.