Quitting can be challenging, but support makes a difference. Consider talking to a trusted friend or family member about your decision. Having someone to check in with can provide encouragement and accountability. Some people also find it helpful to quit alongside friends who share the same goal.
Commit to Quit
Choose a quit date that gives you a few days to prepare, but isn’t so far away that you lose momentum. It can also help to reflect on your reasons for quitting. Understanding your motivation can make it easier to stay committed. Consider:
- What do I like and dislike about smoking or vaping?
- How does tobacco use affect my daily life?
- Has this habit affected my health? What might improve if I quit?
- What are the long-term effects if I don’t quit? Am I willing to risk permanent damage to continue this habit?
- What does this habit cost me? What could I gain without it?
This is a personal decision. While others can offer support, the choice to quit needs to come from you.
Triggers and Cravings
Triggers are people, places, feelings or routines that can cause cravings, which are strong but temporary urges to use tobacco. Learning to manage your triggers is key to quitting. Healthy coping mechanisms include:
- Remind yourself of your reasons for quitting. Keep a written list and use it as reinforcement during cravings
- Stay busy; switch activities when you notice a craving sensation. By upsetting routine, you are breaking the cycle that creates cravings
- Exercise. Physical activity helps boost energy and distract your mind from cravings
- Talk to someone. Find a supportive friend or family member to help hold you accountable
It’s important to identify your triggers before you quit. It may be necessary for you to change your habits and routines, or avoid certain places or people, to prevent cravings.
Handling Withdrawal Symptoms
Withdrawal symptoms usually begin a few days after quitting and can last a few weeks, peaking around the second week. Common symptoms include:
- Intense cravings for tobacco/nicotine
- Low mood/feelings of depression
- Difficulty sleeping
- Irritability
- Anxiety or restlessness
- Brain fog/difficulty concentrating
These symptoms can be uncomfortable, but they’re temporary and a sign your body is adjusting to life without nicotine.
Nicotine Replacement Therapy (NRT)
Nicotine replacements can help quitters achieve cessation by as much as 50%. NRT options—such as patches, gum, lozenges, sprays, and inhalers—provide controlled, low doses of nicotine to help reduce cravings. They don’t contain the harmful chemicals found in tobacco products and can significantly improve your chances of quitting when combined with support or counseling.
An increasingly common nicotine “substitute” is oral pouches. These pouches, such as Zyn and ON!, do not meet NRT standards and are not recommended. They often contain significantly higher levels of nicotine and lack evidence of success. Evidence to the contrary indicates it may lead to continued tobacco use, or use of other tobacco products, rather than stopping it.
You Can Do This
Quitting isn’t easy, but it’s absolutely achievable. Stay focused on your reasons, use the tools available to you, and lean on others for support. Cravings and withdrawal will pass—you can get through them.