FAQ - Answers in under a minute

Acute physical withdrawal usually lasts 3 to 14 days, peaking between day 2 and 4. After a few days, most nicotine has been cleared. Psychological cravings in specific situations can persist for several months, but usually become weaker and less frequent over time. Find the full timeline in our nicotine withdrawal guide.

Three instant moves that almost always work: First, drink a big glass of water. Second, try the 4-7-8 breathing technique - breathe in for 4 seconds, hold for 7, exhale for 8, three rounds is enough. Third, step outside, ideally for a 10-minute walk.

Every craving fades on its own, usually in 3 to 10 minutes. Flamy's SOS button walks you through exactly these steps - so you don't have to think in the heat of the moment.

On average, ex-smokers gain 4 to 5 kg (9-11 lbs) in the first year. Partly because metabolism changes, partly through unconscious substitute snacking. With mindful eating (more protein and vegetables instead of sweets) and 30 minutes of daily movement, you can often limit it.

And even if a few kilos stick around: the health benefits of quitting outweigh any weight gain by far - your cardiovascular risk keeps falling with every smoke-free month.

Medically speaking, no. E-cigarettes still contain nicotine and in many cases additional substances harmful to the airways. They keep you addicted and are not recommended as a quitting method in the German S3 tobacco cessation guideline.

If you want to taper nicotine gradually, classic nicotine replacement (patches, gum, lozenges) is better researched, dose-controllable and leads to actual cessation rather than just switching delivery methods.

Many people do better with a clear quit day than with a long taper because the decision is simpler. With tapering, temptation stays constantly present - every single cigarette has to be re-negotiated.

Quitting outright is more uncomfortable in the first days, but the plan is clear. With a concrete plan and tools like the Flamy app, a hard stop is doable - even for heavy smokers.

Yes, for many smokers they're a real help. They reduce physical withdrawal symptoms and can significantly increase the chances of quitting successfully, according to Cochrane reviews. Important to know: they mainly treat the physical side of addiction. The psychological habit (the hand reaching for a cigarette) only dissolves through new routines.

An app like Flamy can support those routines in everyday life - as an addition to nicotine replacement, counselling or medical guidance.

A slip is not failure, it's part of learning. Around 70 percent of successful ex-smokers had at least one relapse before quitting permanently.

Three key steps: Don't catastrophize - one cigarette is not a three-day relapse. Analyze the trigger (stress, alcohol, a specific person?) and plan an alternative for exactly that situation. Continue your quit attempt immediately, not 'starting tomorrow' or 'after the weekend'.

In Flamy you can reset your streak without losing your entire history - so the learning stays with you.

An important truth first: nicotine doesn't reduce stress - it causes it. What feels like calming is really just the disappearance of nicotine withdrawal between two cigarettes. Once you're completely smoke-free (after about 2 weeks), you'll be measurably calmer in stressful situations than when you smoked.

Until then, breathing exercises (4-7-8), 10 minutes of movement, a glass of water instead of a cigarette and short breaks with something for your hands - a pen, a stress ball, a cold glass of water - all help.

There is no official threshold. For your own self-image, something else matters: describe yourself as a non-smoker from day one ('I don't smoke' instead of 'I'm trying to quit'). This small linguistic shift strengthens your new identity and can help prevent relapse.

Clear and without apology - that works best. 'No thanks, I don't smoke anymore' or 'I'm a non-smoker'. Avoid phrasing like 'I'm trying to quit' because it weakens your position and invites debate.

Most people react neutrally or positively. If someone pushes: 'It's good for me right now, thanks' is plenty. For the first 2 to 3 weeks you can avoid situations where everyone smokes - after that it won't be an issue anymore.