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'Cold turkey' - using willpower alone

What is willpower?

Willpower is - quite literally - using your "strength of will" to stop you from smoking a cigarette. With this technique you rely on your own ability to ignore the classic side-effects of nicotine withdrawal: for example irritability, insomnia and/or sweating.

How does it work?

Using willpower alone is the least complicated method of stopping smoking - you simply stop and decide not to start again. Willpower simply means that you choose to ignore any symptoms of nicotine withdrawal you may experience, and refuse to give in to any temptations you feel to have another cigarette.

How successful is willpower in stopping people smoking?

Whether you are able to give up smoking for good will depend on how motivated you are to stop. Nicotine is a highly addictive drug, and most smokers do not continue to smoke out of choice but because they are addicted to nicotine.¹ In general terms, if 100 people choose to stop smoking and rely on willpower alone, then only three of them will still be cigarette free one year later.² It can help to know that stopping smoking will improve your health and is recommended by healthcare professionals, but this knowledge will only have small effect on improving your likelihood of being smoke free. Overall, it has been found that using other forms of treatments (including nicotine patches, gum or inhaler) can be more successful in helping people to stop for good.³

Is it safe?

Yes. Because no chemicals or drugs are used when you rely on willpower alone, it is the safest and simplest form of stopping smoking there is. However, it is not the most effective.⁴

Are there any side effects?

No. Although you may experience the symptoms of nicotine withdrawal (for example irritability, insomnia or sweating), willpower itself has no side effects.

What are the benefits of this option?

The main benefits of using willpower alone are that it costs nothing and does not involve any drugs or nicotine substitutes. You can help yourself by:

• Finding a temporary substitute habit such as chewing gum or drinking water⁴
• Changing your routine to avoid situations where you would usually smoke - for example, it might help to avoid the pub for a few Friday nights after quitting⁴
• Stopping completely rather than cutting down slowly⁴
• Picking a date to stop and sticking to it. Any date will do but choosing a date will help you to prepare yourself mentally⁴
• Giving up with a friend or relative. That way you can support each other to stay smoke free.⁴

What are the disadvantages of this option?

In terms of side-effects or concerns over drug treatment, there are no disadvantages with relying on willpower alone. However, you are less likely to stay smoke free than if you choose to combine your willpower with other treatments (such as nicotine patches, gum or inhaler).

Contacts/further information

Action on Smoking and Health UK (ASH)
Tel:0800 169 0169

Quitline
Tel: 0800 00 22 00

References

1. Tobacco Advisory Group of the Royal College of Physicians. Nicotine Addiction in Britain. A report of the Tobacco Group of the Royal College of Physicians. London. February 2000.
2. Raw M, McNeill A et al. Smoking cessation guidelines for health professionals: a guide to effective smoking cessations. Thorax 1998:53 (suppl.) S1-19
3. Silagy C, Stead LF. Physician advice for smoking cessation (Cochrane Review). In: The Cochrane Library, Issue 3 2002. Oxford: Update Software.
4. Action on Smoking and Health. Factsheet No. 24. April 2002

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