Tips, tools, and answers for every part of your quit journey.
Here, you’ll find advice, strategies, and tools based on research and years of helping real people quit. We’ve pulled together everything from how to prepare, to what to do when cravings hit hard, to how to reset if things don’t go perfectly (because honestly, they often don’t).
Getting ready to quit
There’s no perfect time to quit. But preparing for your quit journey can give you the best chance at success.
Start by picking a quit date that’s realistic, but not so far away you’ll lose momentum. Between now and then, make a plan. Think about your routines. When do you typically reach for a cigarette, vape, pouch, or chew? Maybe it’s your commute, stress at work, or boredom. Jot those moments down. Recognizing your patterns is how change begins.
Tell someone you trust what you’re doing. Having someone in your corner, whether it’s a friend, family member, a coach, or your partner, can make a real difference when things get tough.
If you’re considering nicotine replacement therapy (like patches, lozenges, or gum), now’s the time to look into how they work best. When used correctly, they can significantly boost your chances of quitting successfully and reduce side effects.
Cravings and triggers
Cravings are a normal part of quitting, but they won’t last forever.
Most cravings only stick around for 3-5 minutes, but those minutes can feel like a lifetime if you’re not prepared. That’s why it’s helpful to know your triggers ahead of time. For some people, it’s stress. For others, it’s a specific time of day or activity, like driving or having a drink. You can always reach out to a Quitline coach over the phone, online, or through text, to talk through a craving. No need to wait until your next scheduled check-in.
Here’s the good news: Cravings lose their power when you’ve got a plan. Take a walk, drink some water, call a friend (or a Quitline coach), or try a breathing exercise. Even something as simple as brushing your teeth or changing your environment (like stepping outside) can help. And you can always use your free fast-acting nicotine replacement therapy, such as nicotine lozenges or gum to manage those cravings!
Know the “3 As”:
Avoid triggers like places, situations, or people that make it hard to say no to a craving or offer of nicotine, when possible.
Alternatives to your nicotine products like gum, toothpicks, mints, or a water bottle will give you something to hold onto and will keep your mouth busy.
Adjust your routine to lessen your cravings. Keep busy, work on hobbies, take long walks, or go to places where tobacco and nicotine aren’t allowed.
Mental health and quitting
Quitting nicotine isn’t just physical, it’s deeply emotional
You might feel irritable, anxious, or low in the first few days and weeks. That’s normal, and tobacco and nicotine products are designed that way to keep you addicted. Nicotine releases feel-good chemicals in the brain, such as dopamine, and has been a coping tool for many people. Letting go of it can feel like you’re losing a part of yourself.
That’s why it’s so important to build new, healthier coping habits. Exercise is one of the best tools for improving mood and reducing stress. So is sleep, connection with others, and even small moments of joy, like listening to music or taking care of a pet. Many who quit find that quitting actually improves their mental health long-term.
What to do if you slip
Slipping up doesn’t mean you’ve failed. It means you’re human.
Most people try to quit several times before it sticks. One cigarette, vape, pouch, or dip doesn’t erase your progress. What matters most is what you do next.
Take a deep breath. Ask yourself what led to the slip. Were you stressed? Caught off guard? Triggered by an old habit? This isn’t about blame, it’s about learning. Use what happened to adjust your plan, and recommit to your next step. Reach out to a Quit Coach if you have one, they can help you get back on track without judgment.
When you’re ready, we’re here.
Self-help tools are powerful. But the most effective approach includes support from real people. If you’re ready to get personalized coaching, free quit medications, and a plan designed just for you, signing up with the QuitLine can help.