Quitting Smoking: 9 Tips to Get Through the First Weeks
Smoker profile, motivation, reimbursed nicotine replacement, new habits, support line, relapse: 9 tips to quit smoking and get through the first weeks.
In France, November is "Mois sans tabac", the national stop-smoking month: 30 days to quit together. And it is more than a symbol. According to the French health authorities, a month without smoking multiplies by 5 your chances of quitting for good, because after 30 days, dependence is much weaker. Here are 9 tips to get there, based on Santé.fr and Tabac info service.
1. Know your smoker profile
A test on the Tabac info service website shows whether your dependence is strong or weak. Also note the moments and emotions that trigger cravings: morning coffee, stress, work breaks, drinks with friends.
2. Write down your reasons for quitting
Health, money, children, breath, smell: every reason is a good one. Write them down and reread them when your motivation drops.
3. Choose your method
Stopping suddenly on a chosen date, or cutting down gradually with a schedule: both work. You can combine nicotine replacement, help from a smoking cessation specialist, the Tabac info service app or behavioural therapy.
4. Use nicotine replacement
Patches for the day, gum or tablets for sudden cravings. In France, they are reimbursed when prescribed by a doctor, midwife, nurse, physiotherapist or dentist. Signs that the dose is too low: irritability, anxiety, a persistent urge to smoke. Talk about it so the dose can be adjusted.
5. Prepare the ground
Throw away ashtrays, lighters and matches. Tell your loved ones so they can support you, and ask the smokers around you not to tempt you.
6. Replace your habits
The morning coffee-and-cigarette becomes a tea or a shower. In the first weeks, avoid situations that make you want to smoke, such as alcohol or evenings with smokers.
7. Don't go it alone
In France, 39 89 (Tabac info service) puts you in touch with a smoking cessation specialist, free of charge. The app also offers one encouraging message a day and tracks your benefits.
8. Notice your progress and reward yourself
Easier breathing, taste coming back, fresher breath, money saved: note every bit of progress, and treat yourself with the money you have put aside.
9. Don't give up after one cigarette
One cigarette is not a failure. Reread your reasons, understand what triggered the craving and adjust your method.
Getting help
Talk about quitting with your doctor, your midwife if you are pregnant, or your pharmacist: they can guide you and adjust a treatment. Also see a doctor if quitting comes with very low mood, strong anxiety or sleep problems that last.
A new break, designed for people who are quitting smoking
Quitting smoking also means losing breaks you cared about. I designed the Quit-smoking support listening programme for people committed to quitting who want to lean on moments of calm to get through the first weeks: 28 quiet minutes, headphones on, away from where you used to smoke, one session every 6 days over 2 months. My advice: schedule your sessions at the times you used to smoke most, for example after dinner. It does not replace nicotine replacement or support from a professional. To discover the method, the first session of the Anti-Stress programme is free.
Éric Rosati, osteopath with 30 years of experience. This article is for information and does not replace your doctor's advice.
Sources (in French): Santé.fr, 9 tips to quit smoking · Assurance Maladie, Medicines for nicotine dependence · ARS Hauts-de-France, Mois sans tabac 2026
🎧 Recommended programme: Quit-smoking support
To listen to with headphones, in a quiet place, at your own pace.