Quitting tobacco is one of the best things you can do to protect your health, your baby’s health and your whole family’s health. Many people feel worried that they won’t be able to quit if they try. It is true that quitting tobacco can be hard, but making a plan to quit can help make it easier.
Some things that can make quitting tobacco easier include:
- Set a quit date and mark it on your calendar. Share this date with your family and friends so they know about this important step you’re taking and can help support you when you need help.
- Think about when, where and why you use any tobacco product. Brainstorm ideas for what you could do instead of using tobacco in those moments. Knowing what leads you to use tobacco (such as stress, social pressure, cravings, boredom) can help you plan how to not use tobacco. In the days before your quit date, write down where you are, who you are with, what you are doing, and what you are feeling when you use tobacco. Then write down something you think you could do instead of using tobacco in those situations, or how to avoid those situations.
- Prepare for symptoms of withdrawal. Not all people get withdrawal symptoms, but it’s good to be ready in case you do. Some common symptoms are headache, cough and sore throat. You can use Tylenol and throat lozenges to help with these. You might also notice that you are more hungry after you quit; try to have healthy snacks on hand like fruits, vegetables and nuts, and drink plenty of water. You might also feel more anxious, grumpy or on edge when you quit. Taking a few deep breaths can help in these moments. You can also explore “mindfulness” exercises on YouTube that can be helpful for managing stress. Another option is to ask your friends, coworkers and family to give you some grace while you are adjusting and may be a little more grumpy than usual.
- Throw away all tobacco products and objects related to tobacco use. If you smoke, this can include not just cigarettes, but lighters and ashtrays too. If you vape, get rid of all your liquids and devices. Nicotine is very addictive, and you will probably have cravings once you quit. Getting rid of these items will help you resist using tobacco during the craving. Cravings usually last a few minutes and you’ll have fewer cravings the longer you are quit.
- Ask your health care team about medicines to help you quit. Nicotine replacement therapy, like patches and gum, help many people quit tobacco. There are also prescription medications that can help you quit and stay tobacco-free. Talk to your health care team to understand if any of these options are a good fit for you!
- Call the Quitline. 1-800-QUIT-NOW The Quitline gives free support to anyone who would like to quit tobacco. If you are pregnant or have had a baby in the past year, you can get help from the Quitline even if you’re unsure about whether you want to quit but want to learn more or cut back on your tobacco use. Quitline coaches are highly trained and available 24 hours a day, 7 days a week to help you make your plan to quit.
If you’re thinking about quitting or ready to set a date and make your plan, check out these helpful resources:
- Quitline NC– Free access to highly trained quit coaches 24/7 via phone or text. Free nicotine replacement is available for those who qualify.
- https://smokefree.gov/Pregnancy and Parenting Specific Resources – You Quit, Two Quit has many materials that can help you make a plan to quit. (link here to our Resources page)
- https://smokefree.gov/https://smokefree.gov/ – This website has lots of great information about tobacco use and quitting. Check out the Build Your Quit Plan Tool (https://smokefree.gov/build-your-quit-plan) to help you get started
- Pregnancy and Parenting Specific Resources – You Quit, Two Quit has many materials that can help you make a plan to quit.
- Ex program (https://www.exprogram.com/) – This site offers a free texting program that gives you tips and advice about quitting. There is also lots of information about how to quit many different types of tobacco products, including nicotine pouches and vapes.