Short Days, Stronger Urges: Staying Nicotine-Free This Winter

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Winter can be tough if you’re trying to stay nicotine-free. Shorter days, colder weather, and

spending more time indoors can all bring up cravings. Research shows that indoor settings are

some of the most common places where people slip back into nicotine use. And the numbers

back it up: among U.S. adults who smoke, only about 8.8% of those who try to quit in a year

actually succeed (CDC, 2024).

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The season itself can make things harder. The National Institute of Mental Health notes that

about 5% of adults experience full Seasonal Affective Disorder (SAD), with almost 10% dealing

with milder winter-related mood dips (Patel et al., 2025). Low mood and stress are big triggers

— research shows that roughly one-third of relapses happen when people are stressed or

feeling down (Shadel et al., 2017).

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Being indoors a lot can make it even trickier. People who live in smoke-free homes are 60% less

likely to relapse than those in homes where smoking is allowed (Krebs et al., 2019). So even

small changes to your environment can make a big difference.

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5 Easy Ways to Stay Nicotine-Free This Winter

Make your indoor spaces supportive:

Keep your home smoke-free and remove anything that triggers cravings. Little changes can

really help you stick with it.

Move your body, even a little:

Short walks_, stretching, or quick indoor exercises lift your mood and help fight cravings. Physical

activity can ease seasonal mood dips (RADAR-MDD Study, 2024).

Do something you enjoy:

Hobbies, cooking, reading, or crafting can distract you and help replace old nicotine habits.

Reach out to friends or family:

Talking with someone supportive can make cravings easier to handle.

Use smoke-free community spaces:

Parks, walking trails, and outdoor areas give you a safe place to get fresh air, move around, and

avoid triggers.

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Winter doesn’t have to mean relapse. Understanding how the season, indoor spaces, and old

habits affect cravings can help you plan ahead and stay on track. Even small steps — going

outside for a few minutes, picking up a hobby, or calling a friend — can make a big difference.

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Want some extra support?

Email us at tobaccofreeyorkcounty@gmail.com or dfkeely3@gmail.com. Follow us on social media for inspiration, helpful tips, and stories from your community. You’re

not alone, and every small step counts toward a healthier, nicotine-free winter.

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