Supplies You Need When You Quit Smoking

Woman Drinking Hot Tea in the Kitchen
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The first several weeks of smoking cessation can be difficult, which is why it's essential to stock up on a few supplies that can help distract you before the urge to smoke hits. A little preparation goes a long way in managing cravings and helping you reach your quit-smoking goal.

Before choosing a smoking cessation aid, talk to your healthcare provider, who can offer advice and resources and weigh in on what's best for you and your overall health.

Nicotine Replacement Therapy

Many people turn to nicotine replacement therapies (NRTs), which contain a measured dose of nicotine, to help ease the physical symptoms of nicotine withdrawal.

If you choose to try one of the following NRTs, it's important to follow the manufacturer's directions, as each dose will gradually reduce the amount of nicotine.

Nicotine Gum

Nicotine gum is available in two strengths: 2mg for those who smoke less than 25 cigarettes a day and 4mg for those who smoke over 25 cigarettes a day. It is sold over the counter.

Nicotine Inhaler

A nicotine inhaler releases nicotine into the mouth and throat via a plastic cigarette-like tube that houses a mouthpiece and replaceable nicotine cartridge. It is only available by prescription.

Nicotine Lozenges

Nicotine lozenges are small, candy-like tablets purchased over the counter that release nicotine into the bloodstream when they are dissolved in the mouth.

Nicotine Nasal Spray

Nicotine nasal spray is inhaled through the nasal passages several times a day to relieve nicotine cravings. It is only available by prescription.

Nicotine Patches

Nicotine patches provide a steady, controlled dose of nicotine throughout the day. There are many different types and strengths available, both with and without a prescription.

Signs of Nicotine Overdose

If you smoke while using NRT, you run the risk of overdosing on nicotine. Signs of a nicotine overdose may include:

  • Bad headaches
  • Blurred vision
  • Cold sweats
  • Confusion
  • Dizziness
  • Drooling
  • Hearing problems
  • Upset stomach
  • Vomiting
  • Weakness or fainting

Foods and Drinks

Snacking is a great distraction from smoking, but you want to choose foods and drinks that help counteract potential weight gain and support your overall health. Some snacks that might help you resist the urge to smoke and help with nicotine withdrawal include the following.

Herbal Teas

Taking 15 minutes to savor a cup of tea and honey will go a long way toward calming you and beating the urge to smoke at the same time. Stick with decaffeinated or caffeine-free beverages, however, as caffeine can add to any jittery feelings you may already be experiencing as part of nicotine withdrawal.


High in fiber and low in calories, popcorn can be a good go-to snack. Add a little olive oil spray and some seasoning if plain popcorn is too bland for your taste buds.

Raw Fruits and Vegetables

Carrots, celery, peppers, cauliflower, broccoli, apples, oranges, pears, and bananas are great choices. Keep containers of clean produce ready to eat in the refrigerator.

You can also try freezing whole grapes and have small bags of them ready for snacking in the freezer.

Sunflower Seeds in the Shell

Vitamin-packed sunflower seeds will keep your hands and mouth busy. Since sunflower seeds are high in calories, however, it's important to keep your portions to no more than 1/4 cup (without the shell) or roughly a single dry ounce.

Zero-Calorie Candy

Gum, mints, cinnamon sticks, and hard candy (butterscotch or cinnamon drops) can help when you feel a craving coming on. Many ex-smokers also claim that flavored toothpicks keep their mouth busy and combat the psychological effects of nicotine withdrawal.

If you smoke mentholated cigarettes, you may favor a mint-flavored toothpick.


Nature's best quit aid, water can help beat back cravings and help flush residual nicotine out of the body. Water also keeps you well hydrated, which will make you feel better overall.

If you used to light up while driving, try carrying a bottle of water with you in the car. There are several great reusable bottles available that will keep your water cold all day.

A Word From Verywell

While stocking up on physical supplies is helpful, finding mental distractions can also help replace the habit of grabbing for a cigarette. For example, go for a quick walk, watch a funny video on YouTube, call a friend, or write a list of things you're grateful for.

Paying attention to the running dialogue going on in the background of your mind is also important. We talk to ourselves all day long, and often our thoughts are negative and counterproductive. We tend to believe what we tell ourselves over and over, so give yourself positive cues.

It may take some time, but you can change your thoughts and beliefs and beat your mind games by training yourself to listen closely to the mental dialogue within and correct faulty thinking as it comes along.

If you or a loved one are struggling with substance use or addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database.

2 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Ploderer B, Smith W, Pearce J, Borland R. A mobile app offering distractions and tips to cope with cigarette craving: A qualitative studyJMIR Mhealth Uhealth. 2014;2(2):e23. doi:10.2196/mhealth.3209

  2. American Lung Association. What it means to be "nic-sick".

By Terry Martin
Terry Martin quit smoking after 26 years and is now an advocate for those seeking freedom from nicotine addiction.