So you’ve decided to quit smoking, vaping or using any form of tobacco. Great! It’s one of the best things you can do to improve your health and add years to your life. It’s not easy — but you can do it. You’re more likely to quit for good if you prepare for the cravings, urges and feelings that come with quitting. Remember, nicotine is a highly addictive chemical, and your body will need to get used to being without it again.
If you would like support to help you quit smoking or vaping call 1-800-QUIT-NOW to get help from trained professionals who can help you quit for good.
Choose a date within the next seven days when you’ll stop using tobacco products – that’s now your quit day. Make a pledge or commitment in front of people who will support you on your path to quitting. Use the time until your quit day to prepare and to gradually cut down on the number of cigarettes you smoke or how much you vape or use other tobacco products.
Take the pledge: “I promise to not smoke or use any tobacco products after my quit day. I know it is a serious danger to my (and my family’s) health. I will also try to stay away from secondhand smoke and encourage and support others to quit smoking and using tobacco products.”
There are three ways to quit smoking. You can choose one or use them in combination – whatever you think will work best for you.
3. Talk with your health care professional and decide if you’ll need medicines or other help to successfully quit.
Have healthy snacks available, such as:
Find enjoyable ways to fill the time when you may be tempted to smoke. You may want to:
Get rid of every cigarette, vape, match, lighter, ashtray and any other tobacco product in your home, office and car.
Last Reviewed: Jan 5, 2024
