Cold turkey

Thinking of going cold turkey? Here's what to expect

Quitting cold turkey is a common way people try to quit. But it can be tough. It might not work the first time, and that’s okay. Each attempt teaches you something new and helps you get closer to your goal. Over time, your confidence and willpower can grow stronger, helping you push through the tough moments.

The real secret to quitting cold turkey is having support. Whether it’s a friend checking in, a family member cheering you on or a quit-smoking community to turn to, support makes a big difference. Having people around you can help you stay motivated, feel more in control and get back on track if you slip up. You don’t have to do it alone - and you’ll be stronger for reaching out.

How going cold turkey feels

If you quit smoking by going cold turkey, you may experience nicotine withdrawal symptoms such as headaches, irritability and trouble sleeping.

The experience varies from person to person, but it’s important to remember that these symptoms are temporary and perfectly normal.

The longer you last without nicotine, the easier it gets.  

Strategies when quitting cold turkey

When you’re not using any quit-smoking products, it’s important to plan ahead and change your routines and behaviours to give yourself the best chance of staying quit. Try to:

• Avoid situations where you used to smoke [link to Knowing your triggers].
• Avoid being around other people who smoke.
• Change routines associated with smoking, such as your morning coffee, work break or dining routine [link to Changing routines].
• Take up new activities like walking, swimming or learning a new sport [link to Health and fitness].
• Set aside the money you’ve saved by not smoking and reward yourself.
• Make a list of your reasons for quitting, and keep it handy as a reminder of why you don't want to smoke anymore.
• Call the NSW Quitline on 13 7848 (13 QUIT) for confidential help and advice.

Staying motivated

Willpower is the mental power you call on to combat cravings and withdrawal symptoms when you’re going cold turkey. It’s useful to think of willpower as a muscle you can develop over time. The more chances you get to exercise it, the stronger it becomes. Use these tips and tricks to boost your willpower:

• Practise strategies and exercises to stay motivated.
• Remind yourself of the reasons why you want to quit.
• Recognise and celebrate how far you’ve come – join iCanQuit to review your progress on your iCanQuit dashboard.
• Repeat a mantra or positive affirmation.
• Ask for support from a qualified professional.
• Talk to people who have quit, for example, by joining the iCanQuit online Community

With careful planning and willpower, you can stop smoking by going cold turkey.

Remember: if you’re having trouble quitting cold turkey, nicotine replacement therapy (NRT) can help.

Strategies to help beat cravings

Distraction can be a powerful tool when you’re going cold turkey. Give these distraction techniques a try when a craving hits:

• Play a game on your mobile phone
• Do a crossword – with a pen and newspaper or on your mobile phone
• Take your dog for a walk or play with your cat
• Phone your friends or family
• Practise some slow-breathing techniques
• Do some housework – unpacking the dishwasher or doing some vacuuming can be more distracting than you think!
• Play an instrument – strum a guitar, play the piano or pick up your drumsticks
• Do some reading – find an article on your phone, or pick up a magazine or novel
• Use a stress ball
• Chew some gum, suck on a peppermint or have a healthy snack
• Have a drink of water
• Listen to some music
• Use a meditation app
• Keep your hands busy – do some knitting, play with a fidget spinner or do some drawing