Cold turkey or quit plan?

July 22, 2025 / Family Medicine, Rehabilitation / 5-minute read

Finding your best path to quit smoking

Deciding to quit smoking is one of the best choices you can make for your health. But once you’ve made that decision, one big question remains: What’s the best way to quit—cold turkey or a structured quit program?

At Welia Health, we know there’s no one-size-fits-all approach. Here’s a breakdown to help you find the path that fits your life and mindset.

The cold turkey method: All or nothing

Going cold turkey means stopping smoking completely and immediately—no patches, no medication, no support programs.

Why some people choose it

You stop smoking right away—no need to wean off gradually.
No costs or appointments—just your willpower.
Some find it empowering to rely solely on themselves.

The challenges

Withdrawal is tough. Nicotine cravings, irritability, and mood swings are common.
Low success rates. Only about 4%–7% of people stay tobacco-free after quitting cold turkey, according to the American Lung Association.
You’re on your own—no guidance or tools to manage triggers.

Quit smoking programs: Support that sticks

Structured programs—like Welia Health’s Quit Tobacco program—combine medical help with counseling, giving you the tools, support, and structure you need.

Why it works

Higher success rates. Programs that include medication or counseling can boost quit rates to 20%–40% within a year, according to the Minnesota Department of Health.
Medical support. Options like nicotine patches, gum, or prescription medications help reduce cravings and ease withdrawal.
Mental support. Counseling helps you manage stress, avoid triggers, and change habits linked to smoking.
Custom plans. A certified tobacco treatment specialist creates a strategy tailored to your needs.
Ongoing help. Regular check-ins, encouragement, and resources help keep you on track.

“Quitting tobacco is a journey, and while cold turkey works for some, structured programs significantly boost success rates. At Welia Health, we offer personalized support, combining medical assistance and counseling to help you manage cravings, address triggers, and build a tobacco-free life.”

Aaron Korte, RN, RCEP, CDE, CTTS
Welia Health Tobacco Cessation Specialist

Things to consider

Programs take time and commitment.
Some costs may apply, but many are covered by insurance or available at low/no cost.

So… which one should you choose?

Cold turkey might be right if:

You’ve quit other habits this way before.
You have a strong support network.
You feel ready to face withdrawal without help.

A structured quit program might be better if:

You’ve tried and struggled to quit on your own.
You want help managing cravings.
You’d like support every step of the way.

You don’t have to do it alone

Welia Health’s Quit Tobacco program—available in Mora, Hinckley, and Pine City—offers proven strategies and personalized support to help you quit for good. Whether you’re just thinking about quitting or ready to start today, we’re here to help you breathe easier, feel better, and take control of your health.