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Quitting Drinking and Smoking at the Same Time: Is It Too Much?
Should you quit drinking and smoking at the same time? What research says, who each approach suits, and how to plan either one.
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For many people, it isn’t too much. You can quit drinking and smoking at the same time. Studies of people in addiction treatment suggest stop-smoking help doesn’t hurt their chances of staying off alcohol, and some link it with better long-term sobriety.
Quitting one habit at a time is a fair choice too, as long as you set a date for the second quit.
Drink heavily or every day? Stopping alcohol suddenly can be dangerous, MedlinePlus warns, so get medical advice first. Sweating, nausea, or mild shakiness within hours of your last drink can be withdrawal signs, so call a doctor. Visible shaking, severe confusion, hallucinations, or seizures need emergency care. See how to stop drinking safely.
What research says about quitting drinking and smoking at the same time
Many treatment programs have left smoking for later, fearing that quitting smoking and drinking together would put sobriety at risk.
A 2016 Cochrane review of 35 trials, with about 5,800 people in treatment or recovery for alcohol or drug problems, tested that fear:
- Stop-smoking medicine, alone or with counseling, helped people quit smoking. Counseling alone didn’t show a clear effect.
- Stop-smoking help didn’t change how many stayed off alcohol and other drugs.
- The evidence was rated low quality.
An earlier analysis of 19 trials went further: stop-smoking help during addiction treatment was linked with a 25% higher chance of staying off alcohol and drugs long term.
Not every study agrees. In one trial of 499 people in alcohol treatment, those offered smoking treatment right away were less likely to stay off alcohol than those who waited six months: 41% vs 56% at six months, and 41% vs 48% at 18 months. Quit-smoking rates were similar, and the authors said the results needed confirming.
Still, don’t put cigarettes off forever. A Mayo Clinic study followed 845 people for about 10 years after inpatient addiction treatment. About half of the deaths were tobacco-related, and about a third alcohol-related. But your body starts to recover soon after you quit smoking.
How alcohol and nicotine cue each other
People with alcohol or drug dependence smoke at two to four times the general rate, the Cochrane review notes. A review of alcohol and tobacco research explains why:
- Alcohol increases cravings to smoke and makes it harder to resist a cigarette.
- Nicotine dulls alcohol’s sedating effect, which may let people drink more.
- Because they so often come together, each can cue the other.
In a study of 236 heavy drinkers trying to quit smoking, about 4 in 10 of those who slipped did so while drinking. Even moderate drinking days carried almost four times the slip risk of alcohol-free days. Smokefree.gov suggests avoiding alcohol for the first few weeks.
Plan for shared smoking and drinking triggers
| Shared trigger | Try instead |
|---|---|
| A drink after work, then a cigarette | Change the order: walk, shower, or cook first |
| Bars or parties with smokers | Meet where no one smokes, or leave early |
| Stress at the end of the day | Ten slow breaths, a short walk, or a call |
| Offered a drink or a smoke | “No thanks, I’m taking a break.” |
Option A: quitting two habits at once
Who a joint quit suits
- You smoke mostly when you drink, so they feel like one habit.
- You’re starting treatment or have support lined up.
- You’d rather face one hard stretch than two.
How to plan a joint quit
- Pick one quit date for both. If you drink heavily or daily, set it with your doctor.
- Get medical advice. A doctor, pharmacist, or stop-smoking service can help you choose nicotine replacement or a stop-smoking medicine. If you also take medicine for alcohol, a doctor or pharmacist decides what’s safe to combine. List every medicine you take: stopping smoking can change the dose you need of some, like clozapine, olanzapine, and theophylline.
- Choose your nicotine method. Stop on your quit date, or cut down to it first: see how cold turkey compares with cutting down.
- Clear out both by your quit date: alcohol, cigarettes, lighters, and vapes.
- Plan your riskiest hours using the table above.
Option B: one habit at a time
Who a staggered quit suits
- Your doctor or treatment team advises stopping alcohol first.
- Life is very stressful, or trying both at once swamped you.
- You smoke and drink at different times, so one rarely cues the other.
How to plan a staggered quit
- Start with the habit doing the most harm, or the one you feel readiest for.
- Set a date for the second quit now, and write it down.
- Protect the first quit. If you stop smoking first but still drink, drink less and away from smokers.
- Watch the habit you kept. If it grows, bring the second quit date closer.
If you vape, the same choices apply: here’s how to quit vaping.
Watch out for addiction transfer
Addiction transfer, or cross addiction, means swapping one habit for another, like starting to bet online once you stop drinking. For alcohol and drugs, it may be less common than people fear. In a large US study, adults who recovered from one substance use disorder developed a new one less often than those who didn’t recover: 13% vs 27% over three years.
Signs of a swap:
- The habit you kept is growing.
- A new habit fills the same slot, like late-night betting, gaming, or scrolling.
If you track multiple habits, not just the one you quit, a swap is easier to spot. In Guardian Angel, each habit gets its own Good day or Difficult day answer.
After 7 check-ins, the By habit card in Insights shows how often each habit went well.
If you spot a swap, ask what the new habit is helping with: stress, boredom, or loneliness. If low mood or anxiety keeps coming back, talk to a doctor or therapist.
Other common pairs
With multiple addictions, watch other pairs too:
- Gambling and drinking. In a 2026 Australian study of over 3,000 adults, drinking while gambling was linked with more gambling harm, even after accounting for heavy drinking and spending. Keep them apart: no bets after drinks.
- Gaming and scrolling. Cutting one can push time into the other, so set healthy gaming limits and social media limits.
Frequently asked questions
Can I quit smoking and drinking at the same time?
Yes. In a review of 35 trials with people in addiction treatment or recovery, stop-smoking treatment helped them quit and, overall, didn’t lower their chances of staying sober. If you drink heavily or daily, get medical advice before you stop drinking, because alcohol withdrawal can be dangerous.
Should I quit drinking or smoking first?
There’s no single right order, and you can quit both at once. If you drink heavily or daily, see a doctor first to plan a safe alcohol withdrawal and decide when to tackle smoking. Otherwise, start with the habit doing the most harm, and set a date for the second.
Why do I want a cigarette when I drink?
Alcohol raises the urge to smoke and makes it harder to say no. If you’ve often smoked while drinking, the drink itself becomes a cue. Avoiding alcohol in the first weeks of a quit can help.
What is cross addiction?
Cross addiction, or addiction transfer, is swapping one habit for another, like starting to gamble after you stop drinking. It can happen, but for alcohol and drugs, a large US study linked recovery from one problem with a lower risk of a new one.
If you’re quitting more than one thing, Guardian Angel gives each habit its own daily check-in. It’s free to download, and your journal stays on your phone.
Get help now
- In an emergency: call 911 (US) or 999 (UK and Ireland) if you’re in danger or feel physically unwell, or if confusion, hallucinations or seizures start after you cut down or stop drinking or using.
- If you’re thinking about suicide or feel overwhelmed: call or text 988 (US), or call Samaritans on 116 123 (UK and Ireland). Both are free, confidential and open 24/7.
- For alcohol or drugs: SAMHSA’s National Helpline, 1-800-662-4357 (US, free, 24/7); Drinkline, 0300 123 1110 (England); FRANK, 0300 123 6600 (UK, 24/7).
- For smoking: 1-800-QUIT-NOW, 1-800-784-8669 (US, free); Smokefree National Helpline, 0300 123 1044 (England).
- For gambling: 1-800-MY-RESET, 1-800-697-3738 (US); 0808 8020 133 (England and Scotland) or 0808 281 9265 (Wales). All free, 24/7.
- Somewhere else? Find a Helpline lists free, confidential helplines by country.