Part 2 – Smoking: 10 Ways to Stop Smoking Without Losing Your Mind

This is part 2 of an 8 part series.. Feed back, personal experiences are welcome in the comments. Guest Post submissions are also welcomed.

I’m not judging anybody. We all have our vices—mine’s sweets. Donuts, cakes, pies… and yeah, my waistline shows it. These posts are just here to help if you’re thinking about quitting smoking. What you do is 100% your call.

Quitting smoking is hard—especially on the road. Stress, boredom, and habit work against you every mile. But giving up cigarettes doesn’t mean giving up your sanity. In fact, staying grounded might be your best weapon.

Whether you’re quitting for the first time or the fifth, here are 10 practical ways to kick the habit without going crazy in the cab.

1. Keep Your Hands Busy

Truckers often say they miss the feeling of holding something. Try:

• Stress balls or fidget tools
• Drawing or sketch pads
• Worry stones or smooth coins
• Toothpicks, coffee stirrers, or flavored straws

2. Break the Association

Smoking is tied to routines. Start changing them:

• Park in a different spot
• Play a new podcast or driving playlist
• Try drinking cold water when a craving hits

3. Snack Smart

Replace the urge to smoke with low-calorie, chewable options:

• Sunflower seeds
• Sugar-free gum
• Celery or carrot sticks
• Ice chips or frozen grapes (in your cooler)

4. Use Nicotine Aids

Over-the-counter options include:

• Patches
• Gum
• Lozenges
• Inhalers

Ask your doctor about prescriptions if over-the-counter stuff isn’t cutting it.

5. Walk It Off

At rest stops or while fueling:

• Walk the perimeter of the lot
• Do 10 pushups or stretches
• Deep breathing can help reset your cravings

6. Don’t Go Cold Turkey Without a Plan

Success rates go up when you:

• Pick a quit date
• Tell someone
• Have alternatives ready

7. Remind Yourself Why

Put a picture of your kids, spouse, or grandkids on your dash. Or write a note to yourself and tape it next to your ELD:

• “Breathe easier for her.”
• “Quit while you still can.”
• “One less cigarette = one more mile.”

8. Track Your Savings

Put $10/day in a separate account or envelope.

• $70/week = over $3,500/year
• Track your streak and treat yourself after 30 days

9. Let the Bad Days Pass

Cravings hit hard but they don’t last forever. If you smoke, don’t beat yourself up. Reset and keep going.

• Cravings last 3–5 minutes
• Each one resisted is a win

10. Don’t Quit Alone

Join a quit group, online forum, or download a support app. Even a buddy check-in by text makes a difference.

• Try apps like QuitNow, QuitGuide, or MyQuitCoach
• Ask your dispatcher or safety team if they know of wellness programs

 

✅ U.S. National & Government Resources

1. Smokefree.gov
   🔗 https://smokefree.gov

   • Offers personalized quit plans, texts, apps, and chat support.

   • Versions available for women, veterans, teens, and Spanish speakers.

2. CDC – Quit Smoking Resources
   🔗 https://www.cdc.gov/tobacco/quit_smoking/index.htm

   • Offers practical tools, stats, health benefits timeline, and links to free services.

3. 1-800-QUIT-NOW (National Quitline)
   🔗 https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/quitline/index.html

   • Free confidential support by trained quit coaches in every U.S. state.

   • You can call 1-800-784-8669 or visit the site to be routed to local resources.

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📱 Mobile Support & Apps

4. QuitGuide App (from Smokefree.gov)
   🔗 https://smokefree.gov/tools-tips/apps/quitguide

   • Tracks cravings, mood, triggers, and progress.

5. QuitSTART App (for teens and young adults, but anyone can use it)
   🔗 https://smokefree.gov/tools-tips/apps/quitstart

   • Encouraging and interactive tool for daily motivation and goal tracking.

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❤️ Nonprofit Organizations

6. American Lung Association – How to Quit Smoking
   🔗 https://www.lung.org/quit-smoking

   • Includes Freedom From Smoking® program and resources for workplaces and schools.

7. Truth Initiative – BecomeAnEX
   🔗 https://www.becomeanex.org

   • Free plan and support community developed in partnership with Mayo Clinic.

8. Nicotine Anonymous
   🔗 https://nicotine-anonymous.org

   • 12-step recovery program with online and in-person meetings.

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🧠 Mental Health and Behavioral Support

9. My Life, My Quit (for Teens)
   🔗 https://mylifemyquit.com

   • Confidential teen-focused quit help by text, chat, or phone.

10. National Cancer Institute Quitline
    🔗 https://smokefree.gov/help-others-quit/quitline-services

• Direct help via live chat and cancer-specific resources for smokers.

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Final Thoughts

There’s no perfect time to quit—but if you’re ready, you don’t have to do it perfectly. Trucking is hard enough. You don’t need to suffer your way to better health. With small steps and real tools, you can quit smoking and stay sane behind the wheel.

Still driving smoke-free? Just getting started? Share your story at TruckStopReport.com and help another driver hang on.

This is the part of a series. Here are the other posts:

• • Part 1 – Smoking: The Habit That Starts in the Cab: Why Truckers Start Smoking—And How to Quit
  • Part 3: How to Help a Fellow Driver Quit—Without Being a Nag
  • Part 4: Quit Smoking, Save Money: What You Could Buy With That Pack-a-Day Habit
  • Part 5: Why Smoking Makes You a More Tired, More Dangerous Driver
  • Part 6 – Smoking: Slipped Up? Don’t Give Up: How to Reset After a Smoking Relapse
  • Part 7 – Smoking: When the Cravings Won’t Quit: Staying Smoke-Free on the Worst
  • Part 8 – Smoking: Quitting While Quitting Alone: Beating Cigarettes Without a Support Crew