Can therapy help you quit smoking or vaping?

If you’re looking to stop smoking or vaping, you may’ve been advised to go “cold turkey,” or to suddenly and completely stop. But this isn’t always the best approach, and you don’t have to navigate this experience on your own. 

Research found that therapy increased the likelihood of being able to quit smoking by 40 to 80% compared to minimal support. However, success rates increased for people who used therapy and medication together. This approach can be a powerful tool to help you change your relationship with smoking or vaping. 

Is therapy a good fit for your journey to stop smoking?

There are many reasons why you might want to stop smoking, from health concerns to wanting to set a good example for loved ones. But no matter the reason behind your desire to make a change, quitting smoking can be difficult because nicotine cravings are powerful. 

If you’ve tried other methods (like patches, gums, support groups, or abstinence) but haven’t been able to stop smoking, you may wish to try therapy. There are therapists who understand how nicotine affects the mind and body and the different roles that smoking can play in a person’s life. For example, they can help you address the root cause of your nicotine dependence, like if you’re vaping or smoking as a way to cope with an untreated mental health condition like anxiety or depression.    

Which types of therapy are the most effective for smoking cessation?

A few different types of support can help you stop smoking or vaping. While combining therapy and medication seems to yield the most effective outcomes, what’s most important is finding an approach that works for you.  

Behavioral therapy

Behavioral therapy can help you on your journey to stop smoking. These approaches can be especially effective: 

• Cognitive behavioral therapy (CBT): CBT is all about identifying triggers and interrupting unhealthy patterns. In the case of smoking or vaping, it can help you understand the situations when you might be most likely to reach for a cigarette or vape and practice different coping strategies. 
• Motivational interviewing (MI): In MI, therapists help their clients navigate through their uncertainty about quitting smoking and determine their readiness for change. MI strategies can increase your motivation to quit and help you adopt habits that reflect your values.
• Mindfulness-based interventions: Mindfulness is all about slowing down and tapping into the present moment without judgment. In increasing awareness of your thoughts, feelings, triggers, and cravings, you can learn to manage them in healthier ways. Mindfulness can also help increase your distress tolerance, which can help you become less reliant on smoking or vaping to manage uncomfortable emotions.

Medications

In addition to therapy, a few medications can help reduce a person’s physical dependence on nicotine. Collectively, these are referred to as nicotine replacement therapy, and it might be a fit for you if:

• You smoke more than one pack a day
• You smoke within five minutes of waking up
• You smoke even when you’re sick
• You wake up at night to smoke
• You smoke to prevent withdrawal symptoms 

If you’re curious about using medication to quit smoking, talk to your provider. While medication can be helpful for some people, it isn’t right for everyone. For example, people who are pregnant or may become pregnant should be advised that some of these medications might not be safe for them.

How to start therapy for smoking or vaping 

Arguably one of the most important steps, the first part of quitting smoking or vaping is acknowledging that you don’t feel in control of your behavior and want to change it. No matter your age or how long you have been smoking, therapy can help you quit, navigate relapse, and improve your mental and physical health. 

Here’s how to get started:

• Consider your motivators. Think about why you want to stop smoking or vaping. Maybe it’s the price of cigarettes; maybe you’re waking up with tightness in your chest each morning; or maybe you just want to be around to play with your grandkids. No matter the reason, staying connected to the “why” behind your desire to change can help you stay committed to your goals.
• Ask for a referral. If you’re not already working with a therapist, your doctor or another provider should be able to give you a referral. But if you’re starting the search on your own, look for a therapist who takes your insurance and who specializes in helping people with behavior change or substance use disorders. There are options for both in-person care and teletherapy, depending on your schedule and preference.
• Prepare for the long haul. Quitting smoking or vaping probably won’t happen overnight. If you’re like most people, you’ll likely have some setbacks along the way. But planning for relapse ahead of time can help you stay committed to your goals when it happens and avoid the shame that sometimes accompanies this experience. 

Find care with Rula

If you’re considering quitting smoking or vaping, you’ve already taken a powerful step toward improving your health and well-being. And the good news? You don’t have to navigate this process alone. Working with a therapist has helped many people overcome their cravings and change their relationship with nicotine. 

When you need compassionate, effective support on your journey to smoking cessation, we want to invite you to Rula. With over 10,000 providers to choose from, you can find a behavioral therapist who takes your insurance in just a few clicks. To start the process today, check out our therapist-matching program and make your first live-video session for as soon as tomorrow. 

Find a therapist with Rula