Quitting Smoking and Alcohol Together: Should You Do It? Pros, Cons, and Strategies

Smoking and drinking often go together. About 90% of alcoholics smoke, and smokers are 2-3 times more likely to drink heavily. If you're considering quitting both, you're facing a significant but achievable challenge. For strategies on managing drinking triggers specifically, see our guide on alcohol and smoking triggers. Here's what you need to know about quitting smoking and alcohol together—or separately.

The Connection Between Smoking and Drinking

Why They Go Together

• Cross-cuing: One triggers cravings for the other
• Social pairing: Both are common in social situations
• Lowered inhibitions: Alcohol reduces willpower to resist cigarettes
• Similar reward pathways: Both activate dopamine systems
• Shared triggers: Stress, socializing, relaxation

The Statistics

• Smokers are 3x more likely to drink heavily
• Heavy drinkers are 3x more likely to smoke
• Alcohol is the #1 relapse trigger for smokers
• 75% of smokers relapse while drinking

Option 1: Quitting Both Together

Advantages

• Removes major trigger: Alcohol won't undermine your smoking quit
• Compound health benefits: Faster improvements when eliminating both
• Break the association: Can't pair them if you have neither
• One period of discomfort: Go through withdrawal once, not twice
• Lifestyle overhaul: Complete fresh start
• Research support: Some studies show better outcomes for dual quitters

Challenges

• Double withdrawal: Two sets of symptoms simultaneously
• Overwhelm risk: May feel like too much at once
• Social disruption: Changing multiple social habits
• Higher initial difficulty: More willpower required
• Risk of giving up both: If one fails, might abandon both goals

Best For

• People with strong support systems
• Those who primarily smoke when drinking
• People making major lifestyle changes anyway
• Those who've tried quitting smoking and failed due to alcohol
• Heavy drinkers who recognize they need to address both

Option 2: Quitting Smoking First, Then Alcohol

Advantages

• Focused effort: All energy on one goal
• Clearer cause-and-effect: Know what's causing symptoms
• Build confidence: Success with smoking motivates alcohol quit
• Manageable steps: Less overwhelming

Challenges

• Alcohol triggers smoking: Major relapse risk
• Prolonged discomfort: Two separate withdrawal periods
• May increase drinking: Some people drink more when quitting smoking

Strategies If Taking This Approach

• Abstain from alcohol completely during first 1-3 months of smoking quit
• When you resume drinking, have strict limits
• Never drink alone during early smoking quit
• Have a plan for drinking situations before they happen

Option 3: Quitting Alcohol First, Then Smoking

When This Makes Sense

• Alcohol problem is severe or life-threatening
• Medical advice to prioritize alcohol cessation
• Alcohol withdrawal may be dangerous (requires medical supervision)
• Drinking is more disruptive to your life currently

Important Note

Alcohol withdrawal can be medically serious or life-threatening for heavy drinkers. Unlike nicotine withdrawal (uncomfortable but not dangerous), severe alcohol withdrawal may require medical supervision. If you drink heavily, consult a doctor before stopping.

What Research Suggests

Traditional View

Historically, addiction treatment advised tackling one substance at a time to avoid overwhelm.

Recent Research

Newer studies suggest quitting together may actually be MORE effective:

• Quitting smoking doesn't increase drinking as once feared
• Treating both together shows similar or better outcomes
• The cross-triggering problem is eliminated
• People who quit both together report easier maintenance

How to Quit Both Together

Preparation (2-4 Weeks Before)

• Consult your doctor: Discuss both quits; get guidance on medications
• Build support: Tell friends, family, consider AA or other support groups
• Plan for social situations: How will you handle events?
• Stock up: Healthy alternatives, non-alcoholic drinks
• Identify triggers: What makes you want both substances?

Week 1: Survival Mode

• Avoid social situations where you'd normally drink and smoke
• Stay busy with healthy activities
• Exercise daily if possible (helps both withdrawals)
• Sleep as much as your body needs
• Lean heavily on support systems

Weeks 2-4: Building New Patterns

• Develop new routines for times you'd normally drink/smoke
• Find non-drinking social activities
• Practice being social without substances
• Continue avoiding high-risk situations

Month 2+: Maintenance

• Gradually reintroduce social situations
• Have plans for dealing with offers to drink/smoke
• Stay connected to support
• Celebrate your progress

Managing Double Withdrawal

Physical Symptoms to Expect

From Nicotine	From Alcohol
Cravings	Cravings
Irritability	Anxiety
Difficulty concentrating	Insomnia
Increased appetite	Sweating
Insomnia	Tremors (if heavy drinker)
Constipation	Nausea

Coping Strategies

For detailed withdrawal management, see our guide to withdrawal symptoms.

• Exercise: Helps both withdrawals significantly
• Hydration: Water, herbal teas, sparkling water
• Sleep: Rest is essential for healing
• Healthy food: Blood sugar stability reduces cravings
• Social support: Don't isolate
• Distraction: Keep busy with activities

Social Situations: The Biggest Challenge

For Early Recovery (Month 1-2)

• Avoid bars, parties, and drinking events entirely if possible
• Decline invitations to events centered around drinking
• Suggest non-drinking activities with friends
• It's okay to be "boring" temporarily

Scripts for Social Pressure

"Want a drink?"

• "I'm not drinking tonight, but I'll take a soda."
• "I'm taking a break from alcohol."
• "Just water for me, thanks."

"Want to step out for a smoke?"

• "I quit. I'll catch up with you inside."
• "No thanks, trying to stay quit."

"Come on, one won't hurt!"

• "It would for me. I appreciate you understanding."
• "I know myself—one is never one for me."

Non-Alcoholic Alternatives

• Sparkling water with lime
• Non-alcoholic beer or wine
• Mocktails
• Club soda with bitters
• Ginger beer

Medications That Can Help

For Smoking Cessation

• NRT: Patches, gum, lozenges
• Bupropion (Wellbutrin): May help both smoking and depression
• Varenicline (Chantix): Note: some research suggests it may also reduce drinking

For Alcohol Cessation

• Naltrexone: Reduces alcohol cravings
• Acamprosate: Helps maintain abstinence
• Disulfiram (Antabuse): Creates unpleasant reaction to alcohol

Important

Discuss medications with your doctor. Some combinations may interact, and your doctor can create the best plan for your situation.

Support Resources for Dual Quitting

For Smoking

• QuitNic app
• 1-800-QUIT-NOW
• Smokefree.gov

For Alcohol

• Alcoholics Anonymous (AA)
• SMART Recovery
• Moderation Management (if appropriate)
• r/stopdrinking community

For Both

• Dual-diagnosis treatment programs
• Addiction counselors
• Outpatient treatment programs
• Inpatient rehab (for severe cases)

Warning Signs You Need Professional Help

Seek medical help immediately if you experience:

• Severe tremors or shaking
• Hallucinations
• Confusion or disorientation
• Seizures
• Extremely rapid heartbeat
• Severe anxiety or panic
• Thoughts of self-harm

These could indicate severe alcohol withdrawal, which is a medical emergency.

The Timeline: What to Expect

Week 1

• Most intense physical symptoms
• Focus on getting through each day
• Rest, hydrate, use support

Weeks 2-4

• Physical symptoms ease
• Psychological cravings may intensify
• Start rebuilding routines

Months 2-3

• New habits forming
• Energy returning
• Social confidence building

Month 6+

• Life feels more normal
• Benefits clearly visible
• Cravings rare but vigilance still needed

The Benefits of Being Free From Both

Health

• Dramatically reduced cancer risk
• Better liver and lung function
• Improved cardiovascular health
• Better sleep quality
• Weight management easier

Life Quality

• Clear-headed mornings
• More time for meaningful activities
• Better relationships
• Financial savings (both are expensive)
• Pride in your accomplishment

The Bottom Line

Whether to quit smoking and alcohol together depends on your individual situation. If alcohol is a major smoking trigger and you've relapsed while drinking before, quitting both together may give you the best chance of success.

The challenge is real but so are the rewards. Many people have successfully quit both substances and report that life on the other side is better than they imagined.

Whatever approach you choose, the most important thing is to start. You don't have to figure it all out perfectly—you just have to begin and keep going.

You are capable of living free from both cigarettes and alcohol. One day at a time, one craving at a time, you can build a healthier life.