Quitting smoking: The ultimate guide to your smoke-free journey

Around one fifth of the German population aged 15 and over, more precisely 19.1%, smokes¹. Quite a few of them are seriously thinking about quitting smoking. But many run into obstacles and uncertainties along the way. Maybe you’re at that point yourself right now and asking questions like: Is quitting smoking really worth it? Which methods help the most? And what happens to my body when I stop? This article answers your questions.

Why quit smoking

When the plan to quit smoking runs into its first hurdles, the question “Why quit at all?” often comes up as well. The strongest reason to stop smoking: smoking is the most common preventable cause of death. Quitting in time can reduce or even reverse most of the consequences. But what does that actually mean for you?

Health, money and quality of life

Quitting smoking is an important step for your health. By stopping, you significantly reduce your risk of lung cancer. After ten smoke-free years, the risk is only half as high as it was while smoking. The risk of cardiovascular disease also decreases and after two years is almost the same as that of a non-smoker². In addition, the risk of a heart attack drops measurably within just one day of your last puff, and the oxygen supply in your body improves too³. These are signs that your body is recovering. If you want to have children, that’s another good reason to quit smoking. Smoking harms the unborn child and can lead to miscarriage⁴.

There is also an aspect that is often underestimated: the financial side. How much does someone who smokes a pack of cigarettes every day spend on it each year? Over the course of a year, these costs add up to more than 1,800 euros². Calculated over five or ten years, that’s a considerable amount of money you would surely rather use for something else.

There’s another point that is often misunderstood: Nicotine does not reduce stress. On the contrary: it creates it. The feeling of relaxation after a cigarette happens because nicotine temporarily relieves the nicotine withdrawal that the body feels due to dependence. People who have quit smoking often report a calmer, more balanced overall feeling after a few weeks. This observation is also supported by an analysis from the international research organization Cochrane: anxiety, depression and stress decrease after quitting smoking, and mental well-being improves⁵. On top of that, non-smokers live nearly ten years longer on average than smokers⁶.

What happens in the body after quitting

When you stop smoking, your body begins to regenerate. And that starts within just minutes. This timeline shows how your body will recover over time:

The recovery timeline

• After 20 minutes: Your blood pressure and heart rate begin to drop back toward normal levels^{7, 8}. Your pulse rate also starts to slow down².
• After one day: The risk of a heart attack measurably decreases³. Oxygen supply in your body improves as carbon monoxide (a component of tobacco smoke that blocks oxygen absorption) is broken down in the blood⁹. Your organs can now be supplied with enough oxygen again, which improves physical performance⁷.
• After one week: Your blood pressure continues to normalize². After just a few days, your sense of smell and taste recover from the effects of smoking⁹. The function of your airways has also already improved².
• After two weeks to a few months: Your lung function begins to improve. Coughing and shortness of breath decrease⁸. Your cardiovascular function also continues to improve⁸ and sinus congestion eases⁷. Your lungs are cleaned as the mucus in them is broken down. This reduces the risk of infections such as bronchitis and pneumonia⁷. Thanks to improved lung function and circulation, you can look forward to better fitness and stamina⁹.
• After one year: The risk of coronary heart disease (a disease of the coronary arteries) is cut in half⁷.
• After two years: Your cardiovascular risk is almost the same as that of a non-smoker². The risk of a heart attack is also reduced⁸.
• After five years: The risk of cancer of the mouth, throat, esophagus, and bladder decreases significantly. The risk of cervical cancer is the same as for non-smokers⁷. The risk of stroke is now only half as high⁸.
• After ten years: The risk of lung cancer is only half as high as for someone who had continued smoking². The risks of cancer of the larynx and pancreas also decline⁷.

This is how your body recovers: Health improvements from 20 minutes to 10 years after quitting smoking.

What about weight gain and withdrawal symptoms?

This is something many people worry about: Is it true that you gain weight after quitting smoking? In short: yes. Typical weight gain is between two and four kilograms.  But why is that? Nicotine speeds up your metabolism; after you quit smoking, your body burns around 200 fewer calories per day without nicotine. What may sound like a disadvantage at first is still far less problematic for your health than continuing to smoke. You can also counter weight gain with a mindful, regular diet and enough exercise⁸.

In addition to an increased appetite, often for sweets, people who quit smoking may notice nicotine withdrawal symptoms such as nervousness, irritability, headaches, difficulty concentrating, insomnia, or depressive moods. These withdrawal symptoms may occur, but they do not have to. How strongly or mildly they appear also varies. You can effectively ease the symptoms through relaxation techniques, exercise, and distraction. And after a few weeks, once your body is no longer used to a constant nicotine intake, they will subside on their own again^{10, 11}.

Tips for quitting smoking — how to make it work in everyday life

You’ve probably already heard or read a few tips on how to quit smoking. But which ones really help? The short answer: The most reliable approach is solid preparation, identifying your own triggers, and having a supportive environment. If you combine all of that, you’re well on your way to becoming smoke-free.

Set a clear starting point

Set a fixed date for quitting smoking that you can prepare for. At first, that may sound unnecessary, but there is a psychological reason for it: A specific date turns a vague intention into a firm decision. This date should not be too far in the future, so it doesn’t turn into endless procrastination and you actually get started with your plan. For your start, choose a good, suitable time. A period when you’re under a lot of pressure and constantly feeling stressed will only make quitting smoking harder. To prepare for this starting point, you can already begin adjusting your environment. Inform your family, friends, or colleagues so they can support you, or at least avoid unintentionally tempting you. You should also clear out your smoking items such as ashtrays or leftover cigarette packs so you’re not tempted. True to the motto: “Out of sight, out of mind.”

Recognize and defuse triggers

A so-called trigger is a stimulus that automatically makes you reach for a cigarette. This could be your morning coffee, the end of a meal, stress at work, or even a certain place. If you know your personal triggers, you can deliberately build in alternatives: a glass of water instead of the morning cigarette, a short walk instead of a smoke break. If you suddenly feel a strong craving for a cigarette, think of the “10-minute rule”: that’s about how long it takes for the acute urge to pass. During that time, you can distract yourself by taking small sips of water, moving around, counting the objects in the room, or counting backwards.

Build in rewards

Put the money you save aside and consciously treat yourself to something nice with it. You can take a vacation, go on a shopping trip again, or invite friends out for dinner. In the first few days, the toughest phase, you can also afford small instant rewards in the evening, like a good meal, a warm bath, or a favorite movie. You now have more time for things that often get neglected in everyday life. If you collect the money you save in a real piggy bank, you can see your progress day by day and feel proud of yourself every evening when a little more is added. Regularly reminding yourself of the benefits of quitting smoking is one of the simplest and most effective motivation strategies. Rewards like these trigger positive responses in the brain.

Introduce new rituals

To quit smoking for good, it’s important to build new rituals into your daily routine that replace cigarettes. This could be a daily walk in nature or exercise, for example. Endurance sports in particular reduce stress, and both rituals cause the body to release feel-good hormones. You can keep your short break at work. Fill this “new smoke break” with a good tea, a short phone call with someone you love, or some fresh air. That way, you can recharge for the workday without smoking.

Can you stop smoking for a short time and then start again?

The honest answer: If you only stop smoking for a few weeks and then start again, it doesn’t change the addiction at all. On top of that, you put your mind through more than necessary. If you know it’s only a break, deep down you’re usually just waiting for the next time you allow yourself to smoke, and the longer the break lasts, the more frustration builds. Only a real quit attempt changes your relationship with addiction for the long term.

A question that often comes up in this context: Can Snus help you quit smoking? Snus and tobacco-free Nicotine Pouches deliver nicotine to the body orally without tobacco smoke and are used by some people as a transition product when quitting smoking. They have the advantage that no tar or harmful combustion gases enter the lungs, but they do continue nicotine dependence. You can find more about using Snus and tobacco-free nicotine pouches as part of nicotine replacement therapy further down in the article.

Tips for quitting smoking

Methods & tools for smoking cessation

What’s the best way to quit smoking? There are several methods and tools available for smoking cessation. Statistically speaking, people who want to quit using willpower alone have a harder time than someone who seeks professional support. Getting help with something like this is not a sign of weakness. On the contrary: it shows strength and brings you closer to your goal.

Get support with quitting smoking through behavioral therapy with nicotine replacement, medication, apps, hypnosis & acupuncture, or e-cigarettes.

Behavioral therapy and nicotine replacement

Behavioral therapy for smoking cessation is about working together with a therapist to identify the situations and triggers that cause craving, meaning the urge, for a cigarette. You learn how to best handle situations in which you have an acute urge to smoke and how to avoid relapses¹². Nicotine replacement therapy (NRT) supplies the body with pure nicotine through patches, sprays, gum, or lozenges. These nicotine doses are controlled and reduce the urge to smoke without harmful substances from tobacco smoke, such as tar, entering the body. Nicotine replacement products can help relieve physical withdrawal symptoms and double the chances of successfully quitting smoking compared to a placebo¹³. The combination of behavioral therapy and nicotine replacement therapy is considered especially effective and has a positive long-term impact on quitting smoking¹⁴.

Here you can find and read more about the behavioral therapy approach and the topic of "Quitting smoking with cognitive behavioral therapy".

Medication: varenicline and bupropion

Prescription medications such as varenicline and bupropion can help with smoking cessation by acting on receptors in the brain that are responsible for addictive behavior, thereby reducing the pleasure of smoking, easing withdrawal symptoms, and in some cases having an antidepressant effect. They achieve success rates that are two to three times higher than an unsupported attempt to quit smoking¹⁵. Important: Both medications are only available with a doctor’s prescription and require medical supervision. They are used for heavy smokers when other methods have not been successful and may also cause side effects.

Quitting smoking with medication in detail

Apps, online programs, and DiGA

Digital health applications (DiGA) such as “SmokeFree" or the “NichtraucherHelden app" complement the therapeutic approach^{16, 17}. DiGA are apps approved by the Federal Joint Committee and may be reimbursed by health insurance providers. They offer cognitive behavioral therapies, behavioral analyses, a chatbot, acute support tools, as well as a progress tracker that shows your money saved, your smoke-free time, and your physical recovery. Online programs from BIÖG (rauchfrei-info.de) and various health insurance providers also offer structured support without in-person appointments.

Hypnosis and acupuncture

Acupuncture and hypnosis for smoking cessation can be a good and sensible addition to other methods. However, on their own they are rarely effective in the long term and there is still no scientifically recognized evidence for a reliable long-term effect. So if you choose these methods, you should view them as complementary options, not as a replacement for a structured quit-smoking approach. Acupuncture can be done either traditionally with needles across the whole body or through laser treatment, usually on the ear. The effect is achieved by specifically stimulating certain nerves, the so-called acupuncture points, which can help reduce cravings and withdrawal symptoms. Hypnosis can help with quitting smoking by breaking entrenched patterns and habits and reinforcing your personal reasons for a smoke-free life.

E-cigarettes — a controversial topic

Are e-cigarettes a reliable aid for quitting? Experts do not agree on this. Claudia Künzli from the Swiss Lung League does not see e-cigarettes as a reliable way to quit smoking. In her experience, many smokers switch back to conventional tobacco products and use e-cigarettes as well. This would make it even harder to break free from nicotine consumption¹⁵. A PubMed study, on the other hand, shows that e-cigarettes have proven to be a helpful method for quitting smoking for some of those surveyed¹⁸. This controversial issue will likely remain part of the ongoing professional debate for some time.

more methods to quit smoking

An overview of nicotine replacement products

Nicotine replacement products provide controlled doses of nicotine without tobacco smoke and are used for smoking cessation. The body receives pure nicotine in a lower dose and more slowly than through cigarettes. Nicotine replacement products can relieve physical withdrawal symptoms and the urge to smoke. The goal is to gradually reduce the nicotine dose until the body can manage entirely without nicotine. However, there is still a possibility that this may not succeed and that nicotine’s addictive potential remains.

The classic forms

• Nicotine patches release nicotine continuously through the skin. Because the nicotine enters the bloodstream slowly, there cannot be a sudden nicotine kick. Nicotine patches can relieve withdrawal symptoms. However, you should change the area of skin each time to avoid skin irritation.
• Nicotine gum also relieves withdrawal symptoms, which can be helpful when quitting smoking. The gum is chewed intermittently and then placed in the cheek pouch. While chewing, the nicotine is released from the gum and enters the bloodstream through the oral mucosa, eventually reaching the brain.
• Nicotine lozenges  dissolve slowly in the mouth and release the nicotine through the oral mucosa. You should not chew or swallow them. Nicotine lozenges can also support you in quitting smoking by easing withdrawal symptoms as they occur.

Tobacco-free Nicotine Pouches

Tobacco-free Nicotine Pouches, also called nicotine pouches or white Snus (colloquially often just Snus), are a newer alternative: the small white portion pouches are filled with cellulose or other plant fibers, flavorings, and industrially extracted nicotine or nicotine salts and, unlike conventional Snus, contain no tobacco. Tobacco-free Nicotine Pouches are available in many different flavors, such as mint, menthol, or fruit flavors, and in different nicotine strengths. The small Pouches are placed between the gum and lip, where they release nicotine into the bloodstream through the oral mucosa. You can find a more detailed explanation in our article “What is Snus?”.

Since no smoke or tar is produced, as would be the case with cigarettes, your lungs and airways are spared. Tobacco-free Nicotine Pouches have the advantage that they can be used in situations where smoking is forbidden or inappropriate. They can also help replace the reflexive reach for a cigarette in stressful moments, although the addiction potential remains due to the nicotine they contain. With Nicotine Polacrilex as an active ingredient, some Nicotine Pouches release their nicotine particularly slowly (like the classic forms of nicotine replacement products). You can find more about tobacco-free nicotine pouches here: Smoke-free with Snus and Nicotine Pouches.

Here you’ll find a selection of nicotine pouches with Nicotine Polacrilex:

If you want to make the switch from cigarettes gradually, you can use tobacco-free nicotine products as a transitional product - ideally in consultation with a doctor.

Smoke alternatives without nicotine

The biggest hurdle when quitting smoking is often not the nicotine itself, but the familiar hand-to-mouth action or the urge to relax. How can you use that to support your quit journey? This is where nicotine-free alternatives can help. The familiar action, meaning the movement of the hand to the mouth, remains the same without nicotine entering your body. Without nicotine, there is no physical dependence, and stopping nicotine-free smoking alternatives does not cause classic withdrawal symptoms.

Nicotine-free alternatives such as e-cigarettes with 0 mg, herbal cigarettes, or Snus without nicotine can help you move away from nicotine addiction.

First things first, because this is something people often look up: There is no healthy alternative to smoking. There are products without nicotine and products without combustion. Neither means that these are harmless products.

For the drag: nicotine-free e-cigarettes (0 mg)

Nicotine-free e-cigarettes, also called liquids, replicate the smoking ritual most closely: hand to mouth, drag, visible vapor, and flavor. Nothing is burned — instead, the liquid is vaporized. There is no addiction potential from nicotine, and neither tar nor carbon monoxide is produced. That is the key difference compared to cigarettes and also herbal cigarettes. E-cigarettes are especially popular because of the wide range of flavors. However, e-cigarettes are not completely harmless either. The aerosol, meaning the inhaled “vapor,” consists of propylene glycol, glycerin, and flavorings¹⁹. These ingredients have only been studied to a limited extent for inhalation, and long-term data on their effects on the body is still lacking²⁰.

For the look: herbal cigarettes

Herbal cigarettes look most similar to a classic cigarette and are made from dried plants, flowers, or tea blends. These can include a wide variety of herbal ingredients such as lavender, raspberry leaves, or rose petals. Unlike conventional cigarettes, herbal cigarettes contain neither tobacco nor nicotine. That said, they are not healthy or harmless. The concentration of toxic carbon monoxide produced by burning is roughly the same as in cigarettes. The level of carbon monoxide in the blood increases significantly, which can reduce the body’s oxygen supply²¹. In the long term, this can lead to deposits in the blood vessels, known as arteriosclerosis. In addition to carbon monoxide, the smoke from herbal cigarettes also contains tar and other harmful substances.

For the oral impulse: nicotine-free pouches

Snus without nicotine contain no tobacco and also no combustion products or smoke-related harmful substances. You place them between the gum and lip like classic Nicotine Pouches. The difference between these pouches and the classic ones is that they contain no nicotine. This means nicotine dependence is not continued after quitting smoking. With this option, there is also no strain on the heart, circulation, and blood pressure from nicotine, and the pouches can be used as support when quitting smoking. The familiar gesture, the hand-to-mouth movement, is not replaced, but with this option you can satisfy the oral impulse after a cigarette. The big advantage of nicotine-free pouches is that they are more discreet to use and you can use them in situations where smoking is forbidden or inappropriate. You can also decide whether you want to go for a version with additives such as caffeine (usually referred to as caffeine or energy Snus), which provide extra energy, or whether a “zero” version (flavor only, completely free of active ingredients) is a better fit for you. Nicotine-free options are not automatically harmless from a health perspective either.

Here you’ll find a selection of nicotine-free Snus:

view all Snus without nicotine

An important addition: None of these products replaces the actual behavior change. If you want to stay smoke-free for good, you need to change how you deal with cravings internally.

Not smoking temporarily — what’s different?

What if you don’t want to quit smoking completely, but only for a certain period of time? Sometimes quitting smoking altogether is not the immediate goal, but rather giving it up for a limited time at first. A hospital stay, pregnancy, a sporting challenge, or a conscious experiment: there are many situations in which people stop smoking temporarily. It is often precisely then that they realize that quitting smoking completely is possible.

If you only decide to stop smoking temporarily, your brain still sees the cigarette as a reward. Deep down, during a break like this, you are just waiting until you are allowed to smoke again, and the strong craving for the cigarette remains. In addition, there is an extremely high risk of relapse if you only stop smoking temporarily. Any stressful situation or unusual social situation can quickly trigger you to start smoking again. This means the risk of long-term consequences as well as the internal addiction pressure also remain. Only if you decide to quit smoking completely will your brain learn to deal with stress without nicotine. The psychological link between stress and cigarettes dissolves.

General information & facts about smoking

Smoking is not just a bad habit, it is a physical and psychological addiction. Anyone who understands that also understands why willpower alone is rarely enough.

Nicotine addiction: what’s behind it

When you smoke a cigarette, the nicotine it contains reaches your brain through the bloodstream within seconds. There it binds to special receptors and dopamine is released, which causes you to feel rewarded. If you consume cigarettes regularly, the receptors mentioned multiply and change. Over time, your brain seeks out this stimulus and it needs more nicotine to feel the same effect. This is called tolerance development. If no more nicotine is supplied, physical withdrawal symptoms occur, such as inner restlessness, irritability, or sweating. Nicotine’s extremely high addictive potential is made up of the physical dependence caused by nicotine levels in the blood and the psychological dependence caused by the link between situation, emotion, and reaching for a cigarette. Although tobacco use is considered the most common preventable cause of death, more than one in five adults (18 to 64 years old) in Germany smokes²². In 2023, around 131,000 deaths were caused by the consequences of tobacco-related diseases, which is 13.7% of all deaths²³.

Feel free to read more here: Understanding nicotine addiction

How much nicotine is in a cigarette?

How much nicotine actually gets into your body when you smoke a cigarette? That depends on several factors and there’s no one-size-fits-all answer. Typically, one cigarette contains around 0.7 grams of dried tobacco with a Nicotine content of 0.6–2.9%. That adds up to 4 to 20 milligrams of nicotine per cigarette. However, only 1 to 1.5 milligrams of that is actually absorbed through smoking. The exact Quantity also depends on how deeply you inhale. You can find more details in our article “How Much Nicotine Does a Cigarette Have”.

Conclusion: The first step counts

Quitting smoking is a decision you make not just once, but many times over. The question is not whether quitting smoking is possible, but which kind of support can help you most on the way there.

This guide is the starting point. In the more in-depth articles — covering the reasons for quitting smoking, methods and aids, nicotine replacement products, and everyday tips — you’ll find all the information you need to make an informed decision. Because what you understand, you can control better.

Note: Nicotine is an addictive substance. All nicotine products are addictive and intended exclusively for adults aged 18 and over. If you are seriously planning to quit, medical advice is recommended.