32 answers
Questions about quitting, answered with sources.
Direct answers to what people ask before and during a quit — each written to a strict rule: every number, timeline and medical statement links to the WHO, a national health service, a U.S. health agency or peer-reviewed research, with the supporting passage quoted. Where the evidence is thin, the answer says so.
Cravings, habits & relapse
- Can you quit more than one addiction at the same time?Yes, many people can, and the best-studied combination suggests it doesn't hurt recovery.
- Do quit apps actually work?Some may, but the evidence is weaker for apps than for text-message programs.
- How do you stay motivated when quitting a habit?Expect motivation to rise and fall, and anchor it to your own reasons rather than willpower alone.
- How long does a craving last?A single nicotine craving usually passes within a few minutes; NHS guidance says cravings last up to 15 minutes.
- How long does it take to break a habit?There's no proven timeline for breaking a habit, but the best evidence points to months, not 21 days.
- What are triggers, and how do you handle them?A trigger is anything that sets off an urge to use: a stressful situation, a routine like sipping coffee, a party, or the smell of the substance.
- What is urge surfing?Urge surfing is a technique for riding out cravings: instead of fighting an urge or giving in, you picture it as a wave and watch it rise and fall without being wiped out by it.
- What should you do after a relapse?After a relapse, get safe, then restart your plan as soon as you can and treat the slip as information, not failure.
Smoking
- How long do nicotine cravings last?A single nicotine craving usually lasts only a few minutes; the NHS says cravings last up to 15 minutes.
- How long does nicotine withdrawal last?Nicotine withdrawal usually lasts about 2 to 4 weeks.
- How much money do you save by quitting smoking?Quitting a pack-a-day habit saves about $2,635 a year at $7.22 per pack, the average U.S.
- Is it better to quit smoking cold turkey or gradually?Neither method is clearly better.
- What happens to your body when you quit smoking?Your body starts to recover within 20 minutes of your last cigarette.
Vaping
- Can nicotine replacement therapy help you quit vaping?Possibly, but the evidence is thin.
- How do you quit vaping?To quit vaping, pick a quit date no more than a week or two away, write down your reasons, learn your triggers, and line up support.
- How long does vaping withdrawal last?The worst nicotine withdrawal symptoms from quitting vaping last only a few days to a couple of weeks, according to Smokefree.gov, and they fade the longer you stay vape-free.
- What happens when you quit vaping?When you quit vaping, you may first go through nicotine withdrawal; Smokefree.gov says the worst symptoms last a few days to a couple of weeks, and cravings fade the longer you stay quit.
Alcohol
- How can I cut down on or quit drinking?Start by tracking every drink in standard drinks (in the US, 14 grams of pure alcohol, such as 12 ounces of 5% beer or 5 ounces of 12% wine), setting limits with some alcohol-free days, and planning ahead for triggers and urges.
- How long does alcohol withdrawal last?Alcohol withdrawal usually lasts 3 to 7 days, according to the NHS.
- Is it dangerous to stop drinking suddenly?Yes, it can be: if you drink heavily or often, stopping suddenly can trigger alcohol withdrawal, which may quickly become life-threatening, so talk to a doctor before you stop.
- What happens to your body when you stop drinking alcohol?When you stop drinking, your body can start to recover: the NHS says an alcohol-related fatty liver can usually recover, trials show blood pressure falls when people who drank more than two drinks a day cut back, and stopping is linked to lower risk of some cancers, though that can take years.
Cannabis
- How do you quit weed?The best-supported way to quit weed is a behavioral approach: NIDA says cognitive behavioral therapy, motivational enhancement therapy and contingency management can be effective, and there are no FDA-approved medications for cannabis use disorder.
- How long does weed withdrawal last?Weed withdrawal usually eases within about 2–3 weeks.
- Is weed addictive?Yes, weed can be addictive.
- Why do you have vivid dreams after quitting weed?Vivid or strange dreams after quitting weed are a recognized withdrawal symptom, likely linked to a rebound in REM sleep, which THC suppresses.
Porn
- How do you stop watching porn?To stop watching porn, learn what triggers your urges, make porn harder to reach, plan what you will do instead when an urge hits, and get support if you have tried before and struggled.
- How long does it take to recover from compulsive porn use?There is no established recovery timeline for compulsive porn use.
- Is porn addiction real?Not as an official diagnosis called “porn addiction,” but compulsive porn use is recognized.
Gambling
- How do you block gambling sites and self-exclude?In Great Britain, register with GAMSTOP to block yourself from gambling websites and apps run by businesses licensed in Great Britain for 6 months, 1 year or 5 years.
- How do you stop gambling?To stop gambling, make gambling harder to reach and get support at the same time.
- Is gambling addiction a real disorder?Yes.
- What are the signs of a gambling problem?Signs of a gambling problem include betting more than you can afford to lose, needing to bet more to get the same excitement, chasing losses, lying about gambling, borrowing to gamble, and losing control over how much you gamble.
These pages are general information, not medical advice. If you drink heavily or use drugs every day, talk to a doctor before you stop.
