Smoking — what it does and how to stop

Smoking changes your body in obvious and sneaky ways. It harms your lungs, raises your heart risk, messes with circulation, and can make medicines for asthma or other breathing problems work worse. If you smoke and want straight, useful steps to quit or cut back, this page is for you.

Quick facts you should know

One cigarette delivers nicotine fast and hooks your brain. That makes cravings sudden and strong. Quitting reduces coughing, improves breathing, and cuts short-term heart risk within months. You don’t need to do it perfectly — every cigarette avoided helps.

Thinking of switching to vaping? Many people use e-cigarettes to step down, but they’re not risk-free. If you try them, aim for a plan to stop nicotine entirely. Ask your provider about safer, proven options first.

Practical quit methods that actually work

Nicotine replacement therapy (patches, gum, lozenges) eases cravings and withdrawal. Patches give steady nicotine; gum or lozenges help when a craving hits. Use them as directed — many people need a combination (patch + gum) for the first weeks.

Prescription options include varenicline (commonly known as Chantix) and bupropion (Zyban). Both reduce cravings and make cigarettes less satisfying. They come with possible side effects, so talk to a doctor about which fits your health profile and other meds you take.

Behavior matters just as much. Identify your triggers — coffee, stress, alcohol, driving — and plan alternatives: switch to water, take a short walk, or do a five-minute breathing exercise. Replace the ritual: hold a pen, chew gum, or handle a fidget object until the urge passes.

Use support. Telling friends or family you’re quitting helps. Try a quitline, local group, or a smartphone app that tracks progress and sends reminders. Digital support plus medication roughly doubles your chance of success compared to going it alone.

Slip-ups happen. If you smoke one cigarette, don’t treat it as failure. Figure out what led to it and adjust your plan. Many people take several attempts before they quit for good.

Special situations: pregnant people, people with heart conditions, or those on psychiatric meds should consult a clinician before starting prescriptions or nicotine replacement. Some medicines interact with smoking — and quitting can change how other drugs work, so check in with your healthcare provider.

Want a next step? Pick one small action today: throw out ashtrays, buy nicotine gum, schedule a doctor visit, or set a quit date. Small moves add up fast. If you want, we can point you to articles on breathing treatments, cough care, or medications that appear on this site. You don’t have to do it alone — help is available and quitting gets easier every day you stick with it.