Smoking is considered an extremely harmful habit to health, responsible for numerous deaths and illnesses every year. A pronounced nicotine addiction, which not only affects health but also personal finances and social relationships, makes quitting smoking significantly more difficult.
There is certainly no shortage of reasons to quit smoking – fortunately, there are several strategies and tools available that can support successful smoking cessation.
Why is quitting smoking so difficult for most people?
Even though smoking cigarettes poses a serious health risk and most users are well aware of this – especially once the first health issues begin to appear – the question remains why it is still so difficult for many to quit.
A major factor that significantly hinders smoking cessation is the so-called addictive potential of nicotine. Rauchfrei.at, an online platform offering support for quitting smoking to smokers who want to stop, emphasizes in one article that nicotine’s addiction potential is comparable to that of cocaine or heroin.*1 Whether such substances are truly comparable when it comes to their individual addictive potential is debatable—especially since heroin is generally considered to create a much stronger physical dependence. Nevertheless, this comparison illustrates how dangerous smoking can be for individuals and society. This is also reflected in the common rankings of the so-called harm potential of substances – tobacco ranks 6th, just behind the illegal drug cocaine.*2
>> Might interest you at this point: Is Snus a drug?
The high addiction potential, combined with the easy accessibility of cigarettes and tobacco, makes smoking a danger not to be underestimated – not only to individual health but also regarding Public Health and the associated societal and potential economic damage. Smoking-related illnesses in particular place a tremendous burden on the healthcare system, and employers are also affected by increased absenteeism due to smoking.
Quitting Smoking Symptoms
To answer the question of why so many people find it so difficult to quit smoking, one must consider both the high addictive potential and the easy availability and accessibility of cigarettes. The former is usually followed by various physical and psychological symptoms during nicotine withdrawal. These symptoms can fuel the so-called nicotine abuse, a harmful and compulsive consumption behavior.
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The infographic illustrates a downward spiral of tobacco dependence, where a phenomenon of positive feedback occurs – abusive consumption behavior aims to counteract withdrawal symptoms but ends up intensifying them, making cessation/abstinence even more difficult. – © Image: Snuzone |
Smoking as a Ubiquitous Phenomenon with Positive Connotations
In addition, there is likely also a deeply rooted societal tradition and certain historically charged positive connotations of smoking. This means that, on the one hand, smoking appears to be strongly anchored in the social framework of many countries, often symbolically associated with sociability; on the other hand, especially at the beginning of the introduction of tobacco products and the global rise of tobacco, consumption was partially associated with an elite, socioeconomically privileged status. Thus, smoking quickly became fashionable and was soon linked associatively with intelligence, masculinity, etc.
It is important to emphasize that the emergence of such insidious and highly misleading associations was driven by a massive marketing machine, which – at a time when tobacco advertising was hardly regulated – deliberately played on the suggestibility of its (potential) customers.
| When thinking about the positive connotation of cigarettes, one might recall the famous "Marlboro Man" – a marketing figure designed to associate cigarette consumption with masculinity, strength, and an independent lifestyle in consumers’ minds. – © Image: AdobeStock |
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These kinds of positive connotations still resonate today and impose on smoking a persistent symbolic meaning that promotes consumption. The fact that smoking is still a widespread phenomenon in most countries due to persistently high smoking rates also makes quitting significantly more difficult for those willing to stop. Not only do they become more aware of others smoking during withdrawal, but everyday life also seems full of situations where people around them smoke—offering opportunities for consumption tied to social interaction, along with the revival of those positive associations.
Why should one quit smoking?
There are many reasons to quit smoking. While the motivation may arise from different levels and contexts, all such incentives share the common outcome that quitting smoking leads to personal benefits—and when national smoking rates drop, to socioeconomic benefits as well.
Quitting smoking should therefore not only be viewed on an individual level, but rather as a collective shift—one might speak of an entire society quitting smoking. A manifesto that frames smoking as a social phenomenon and aims for public health by promoting a smoke-free generation is the EU-wide cancer prevention plan, which aims to create a “tobacco-free generation” by 2040.
This EU-level public initiative is increasingly highlighting the concept of Tobacco Harm Reduction – which could help accelerate the decline of national smoking rates and bring this 2040 goal closer to reality. Current public health and social policies for tobacco control – which are still predominantly restrictive (e.g., non-smoker protection) or prohibitive (e.g., tobacco taxes) – seem to be producing effects too slowly or insufficiently.*3
The specific benefits of quitting smoking can be divided into benefits for the individual and benefits for society as a whole. Below is a list of the most important advantages for each.
Benefits for the Individual
- Better Health: Smoking significantly increases the risk of many diseases—especially lung cancer, cardiovascular diseases, and strokes. Quitting smoking can drastically reduce these risks and improve one’s overall health.
- Improved Appearance: Smoking affects appearance through the development of what is known as "smoker’s skin" and tooth discoloration, leading to an unhealthy look. Those who quit will likely notice improvements in their skin and general appearance.
- Enhanced Fitness: Smoking reduces lung function and endurance, negatively impacting physical fitness. Quitting results in noticeable improvements, contributing positively to one’s well-being.
- Financial Relief: Smoking can be incredibly expensive. For example, with a pack of cigarettes costing around €7 and a consumption of four packs per week, this totals €1,456 per year. Over ten years, that adds up to €14,560. This estimate excludes potential future tax increases and tobacco-related healthcare costs (e.g., prescription fees).
Benefits for Society as a Whole
- Reduction in smoking-related illnesses and deaths: Sweden, which has the lowest smoking rate in the EU (around 5%), shows that a societal shift away from smoking can rapidly reduce tobacco-related illnesses and mortality—even though nicotine is still consumed in other forms (mainly snus and nicotine pouches), which epidemiologically present a lower health risk.*4
- Relief for the healthcare system: Fewer tobacco-related illnesses also ease the burden on national healthcare systems.
- Reduction in economic damage caused by tobacco use: The mortality and morbidity from tobacco consumption result in major economic losses each year, which could be prevented.*5
Strategies and Tools for Quitting Smoking
Ask around among former smokers and you’ll find: very few managed without relapses. Most initially just reduce their consumption before eventually quitting completely.
Anyone planning to quit should consider a multidimensional approach and recognize the various factors that reinforce their smoking habits, as these often operate on multiple levels. Learn how the so-called biopsychosocial model relates to this and how different quitting strategies address each level:
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HERE - © Image: AdobeStock/Богдан Скрипник |
There are several strategies that can support smoking cessation—many of which are promising, provided there is genuine commitment. The most common ones include:
Cold Turkey
The cold turkey method is a popular way to quit smoking. This approach involves stopping smoking abruptly, without using nicotine replacement products or other aids. However, precisely because it avoids such aids, it carries the highest risk of relapse—since the sudden lack of nicotine can lead to intense cravings and withdrawal symptoms. This method requires strong willpower and discipline, and ideally, coping strategies that make perseverance easier—or even possible at all.
Despite its difficulty, the cold turkey method can lead to success. Those who forgo nicotine replacement can improve their chances by seeking smoking cessation counseling or even psychotherapy.
And even if this method fails the first time, it is often part of the initial decision to quit, increasing awareness of one’s addiction and relationship to nicotine. In this sense, failure can still be a step forward—many people become more open to programs or support afterward.
Nicotine Replacement Products
Nicotine replacement products like gums, patches, or sprays have been proven to help with smoking cessation. These provide the body with nicotine, preventing withdrawal symptoms and discomfort. These pharmacy-available products are definitely less harmful than cigarettes. The only downside is their relatively high price, as they are not covered by public health insurance.
Alternatively, there are less harmful and more affordable nicotine products—especially snus and nicotine pouches, which are considered good options. Particularly effective are nicotine pouches with Nicotine Polacrilex—a form of nicotine in snus also used in traditional nicotine gums and known for its controlled, mild snus effect.
To those claiming that switching from cigarettes to snus merely shifts the addiction: the same would have to apply to nicotine gums, as they contain the same form and often similar amounts of nicotine as certain snus products. But practice shows this is rarely the case—nicotine gum does not maintain the same addiction pattern seen with cigarettes. Therefore, to claim a mere "addiction shift" ignores the significant health benefits of snus compared to cigarettes—and disregards the principle of harm reduction.
Thus, one might ask whether such “slippery slope arguments” are truly rational—or whether they stem more from emotional bias or personal opposition to snus. They no longer appear plausible.
Medications
There are also medications that can support smoking cessation. Similar to nicotine replacement products, they help reduce the negative side effects of quitting cigarettes. Common choices include psychotropic drugs, especially antidepressants. Specifically, Bupropion and Nortriptyline are considered effective. Another well-known option is Varenicline, a nicotine receptor agonist developed specifically for smoking cessation.
Set a Quit Date
Choose a specific date on which you plan to quit smoking. Prepare by removing all cigarettes and smoking-related items from your environment.
Seek Support
It can be helpful to seek support from friends, family, or a professional smoking cessation program. Talk to people who have successfully quit to get tips and motivation.
Identify Triggers for Cravings
Recognize situations or environments that may trigger cigarette cravings. Being aware of these triggers allows you to prepare and apply coping strategies in advance.
Phases of Quitting Smoking
Successfully quitting smoking is a process that can be divided into several phases. Here are the four main phases:
The Preparation Phase
In this phase, you should reflect on your personal reasons for quitting and prepare accordingly. This includes planning a strategy that suits you and seems promising. Combining several of the previously mentioned tools and methods can be particularly effective.
The Action Phase
This is when the decision to quit smoking becomes reality. You follow a specific approach—such as cold turkey, using nicotine replacement products, or a combination of counseling and medication. If you choose cold turkey, it is crucial to be prepared for possible withdrawal symptoms to avoid being overwhelmed. Knowing what to expect is key: if you can name the side effects, you are already taking the first step in managing them.
It is also helpful to focus on smoking-related habits and patterns. Becoming aware of these behaviors is necessary to change them consciously and effectively.
The Coping Phase
The period during which one learns to deal with potential setbacks and to implement or stick to the coping strategies developed in the preparation phase—integrating them into daily life—is referred to as the coping phase. As mentioned before, it is perfectly normal to experience relapses during the quitting process. The key is to stay committed and shift the focus away from perceived failure to the progress already made.
In this phase, many people first learn how to engage in reflective nicotine consumption. Becoming aware of a substance’s harmful effects, its high addiction potential, and one’s own attitude toward it is essential to developing mindful control. Thus, even reducing cigarette consumption can be seen as an achievement rather than a failure.
During this phase, individuals gain valuable experience in managing nicotine. Former smokers will confirm that this experience often proves beneficial later—especially when facing temptation even after becoming smoke-free.
The Maintenance Phase
Those who have successfully quit smoking soon realize that a smoke-free life is an ongoing process. The so-called addiction memory plays a significant role—cravings may still arise years later, triggered by cues such as the smell of tobacco or the sight of a cigarette. It's important not to fall back into old habits. For example, if smoking once served as a stress reliever, stressful situations can once again evoke cravings. But the quit journey has also involved developing new coping strategies—such as handling stress. These achievements must now be preserved—so that "the cigarette never regains control."
Staying Smoke-Free with Snus
If you've already quit nicotine, it’s best to remain that way—but it's important to recognize that relapsing into cigarette addiction brings serious health risks, which can be avoided with products like nicotine pouches or snus. These products still carry some risk—since they contain nicotine—but are generally considered less harmful than cigarettes.
Here, the self-awareness gained during cessation can help. So if staying completely nicotine-free isn’t possible or desired, one can still remain smoke-free with snus and nicotine pouches.
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Sources (last accessed on 29/04/25) and Notes:
*1 https://rauchfrei.at/suchtstoff-nikotin/
*2 See also: https://cognitivelibertyuk.wordpress.com/2011/08/09/drug-harm-charts-psychedelics/
*3 Since tobacco is an addictive substance, the tobacco market is considered inelastic, which calls into question the effectiveness of price increases as a prohibitive measure.
*4 See also: https://www.bvte.de/files/content/themen/risikoreduktion/23045702_Harm%20Reduction%20in%20Sweden_DE.pdf
*5 See also: https://www.dhs.de/suechte/tabak/zahlen-daten-fakten/
