How To Quit
Practice Makes Perfect:
Your Key to Quitting
3 Steps To Quitting
Quitting tobacco, like smoking, vaping, or smokeless products, like chewing tobacco, snuff, and snus, can take a few tries, but with a personalized plan, support, and motivation you can do it!
Step 1: Create a Plan
Create a plan to boost your confidence and handle triggers. Setbacks are normal, so don’t be too hard on yourself.
Step 2: Get Support
Support increases your chances of quitting. Talk with a Quit Coach, your doctor, and/or family and friends. This can be a big help along your journey to quit.
Step 3: Decide on Medications
Nicotine replacement medications, like nicotine patches, gum, or lozenges, can help control cravings. Non-nicotine medications, can also be effective, get them through your doctor.
Reach for A Quit Kit
Snacks and activities can be great distractions when you feel a craving. Licorice, sunflower seeds, word puzzles, even toothpicks or cinnamon sticks can all be helpful when trying to quit.
Make a Kit
Prepare for cravings with your quit kit. Discover what works best for you.
Snacks
Keep licorice, sunflower seeds, or pumpkin seeds on hand to satisfy hunger and provide a low-calorie snack.
Activities
Word puzzles or a stress ball can distract you during cravings.
Cravings
Toothpicks, stir sticks, straws, or cinnamon sticks can offer craving relief. Chew or hold them in your mouth when cravings strike. Drinking water can also be a great way to distract from cravings, avoid overeating, and stay hydrated while you quit.
Handling Slips and Relapse
If you slip and have a puff, it’s okay. Get back on track to avoid a full relapse. A relapse is when you go back to regular smoking or vaping after a slip.
Know your reasons
Whether you slip or relapse, it is normal! Remember your reasons to quit to get back on track after a slip, or to motivate you to try again after a relapse.
Find support
Talk with a Quit Coach for support, a personalized plan, and strategies to stay quit. Tell your doctor that you plan to quit and find supportive friends and family to help you through tough situations.
Pick a Quit Date
Try picking a quit date at least two weeks away. Enough time to prepare, but not enough to put it off! Write down your date and tell family or friends. This can help strengthen your commitment.
Practice
Practice quits can build your confidence and skills before you quit. Try cutting down gradually per day. Cut out the easiest times you use nicotine first, then move to what’s harder to let go of.
Reframe Your Thinking
Think of yourself as a non-smoker or vaper. Picture yourself in situations without smoking or vaping. Stay focused on the benefits of quitting and remember why you quit in the first place.
Free Tools and Support
Quitting is hard. Chances are you tried to quit before and know how challenging it is. Our services are based in science and can help you quit for good.
What to Expect After Quitting
Most people who smoke or vape develop some withdrawal symptoms. These symptoms are a way for your body to recover and can last a few days to weeks. Quitting will have its ups and downs. Hang in there – these symptoms are normal, and they will get better.
Urges to Use Tobacco
Combat cravings with activities like walking, using stairs, or deep breathing. Keep distractions handy, such as stir sticks or straws, to help manage urges effectively.
Weight Gain
Some weight gain can happen when quitting. To help manage your weight, think about taking the opportunity to adopt better routines. Try physical activities and exercise, eating healthy, and having low-calorie snacks and drinks on hand to fight off food cravings.
Difficulty Concentrating
Nicotine withdrawal may briefly affect concentration as your brain and body get used to not having nicotine. It may help to adjust your workload, take breaks and try to manage stress during the first few weeks.
Coughing
Cold-like symptoms are normal as your lungs heal. Ease coughing with water or hard candy. Withdrawal discomfort is temporary and not a health risk. Even severe symptoms will subside over time.
Managing Triggers & Urges
To quit smoking or vaping successfully, it’s important to identify and manage triggers and urges. Triggers can be habit-related or emotional, often linked to daily routines or specific feelings.
Learning Your Triggers
Write down situations and feelings that “trigger” your urge to smoke or vape — after meals, coffee, or stress. This can help you plan ways to manage or avoid your triggers.
Managing Triggers
Remember that the urge will pass, and try to 1.) Delay — tell yourself you will not smoke for 5 minutes, 2.) Deep breath, 3.) Drink water, 4.) Do something to distract yourself, and 5.) Discuss your feelings with someone you trust.
Staying Motivated
Recall why you want to quit — for better health, being there for loved ones, saving money, or improving your appearance. These reasons to quit can motivate you to stay focused and better manage triggers and urges.
Success Stories
FAQ
If you’re looking to quit smoking, we suggest U.S. Food and Drug Administration (FDA) approved medications such as nicotine replacement therapy (NRT) – patches, gum, lozenges, and sprays, or non-nicotine medications like varenicline (Chantix®) or Bupropion (Zyban).
Read MoreEasy to addict. Hard to quit. Menthol has a cooling effect, making tobacco products – like cigarettes, snuff, e-cigarettes, and vapes – feel less harsh and easier to use. Menthol also suppresses our body’s natural urge to cough to clear our airways and improves the taste and smell of these products making them more attractive.
Read MoreWhile smokeless tobacco products may expose you to lower levels of harmful chemicals than cigarettes, they are not a safe substitute for smoking. Smokeless tobacco still presents the same risks as cigarettes like cancer, heart disease, dental disease, and pregnancy risks.
Read MoreYes! Medications, like the nicotine patch, gum, or lozenge, increase your chance of quitting.
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