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Your HERO program offers these great resources.

Prepare to quit

Quitting is hard, but quitting can be a bit easier if you have a plan. When you think you're ready to quit, here are a few simple steps you can take to put your plan into action.

Know why you're quitting.

Before you actually quit, it's important to know why you're doing it. Do you want to be healthier? Save money? Keep your family safe? If you're not sure, ask yourself these questions:

  • What do I dislike about smoking?
  • What do I miss out on when I smoke?
  • How is smoking affecting my health?
  • What will happen to me and my family if I keep smoking?
  • How will my life get better when I quit?

Learn how to handle your triggers and cravings.

Triggers are specific persons, places, or activities that make you feel like smoking. Knowing your smoking triggers can help you learn to deal with them.

Cravings are short but intense urges to smoke. They usually only last a few minutes. Plan ahead, and come up with a list of short activities you can do when you get a craving.

Find ways to handle nicotine withdrawal.

During the first few weeks after you quit, you may feel uncomfortable and crave a cigarette or smokeless tobacco. These unpleasant symptoms of quitting smoking are known as withdrawal. Withdrawal is common among smokers who quit, whether they are doing it cold turkey or with the help of medications, counseling, or other tools.

During withdrawal, your body is getting used to not having nicotine. For most people, the worst symptoms of withdrawal last a few days to a few weeks. During this time, you may

  • Feel a little depressed
  • Be unable to sleep
  • Become cranky, frustrated, or mad
  • Feel anxious, nervous, or restless
  • Have trouble thinking clearly

You may be tempted to smoke to relieve these feelings. Just remember that they are temporary, no matter how powerful they feel at the time. The worst withdrawal symptoms only last a few days to a couple of weeks. Stay strong!

Nicotine Replacement Therapy (NRT)

One of the best ways to deal with nicotine withdrawal is to try nicotine replacement therapy (NRT). NRT can reduce withdrawal symptoms, and it can double your chances of quitting smoking for good. NRT comes in several different forms, including gum, patch, nasal spray, inhaler, and lozenge. Many are available without a prescription.

A lot of research has been done on NRT. It has been shown to be safe and effective for almost all smokers who want to quit, including teens. However, if you have a severe medical condition or are pregnant, talk to your doctor about using NRT.

If you plan to use NRT, remember to have it available on your quit day. Read the instructions on the NRT package, and follow them carefully. NRT will give you the most benefit if you use it as recommended.

Explore your quit options.

It is difficult to quit smoking on your own, but quitting cold turkey is not your only choice. In fact, choosing another option may improve your chances of success. To learn more about how to quit, check out the

Tell your family and friends you plan to quit.

Support is one of the keys to successfully quitting. Quitting smoking is also easier when the people in your life support you. Let them know you are planning to quit, and explain how they can help. Here are a few tips:

  • Tell your family and friends your reasons for quitting.
  • Ask them to check in with you to see how things are going.
  • Ask them to help you think of smoke-free activities you can do together (like going to the movies or a nice restaurant).
  • Ask a friend or family member who smokes to quit with you, or at least not smoke around you.
  • Ask your friends and family not to give you cigarettes or other tobacco products—no matter what you say or do.
  • Alert your friends and family that you may be in a bad mood while quitting. Ask them to be patient and help you through it.

Make a quit plan.

Having a plan can make quitting easier. Create your personalized plan to help you stay focused, confident, and motivated to quit. This page can help you put a personalized plan together in a just a few minutes: Link opens in a new windowhttps://smokefree.gov/build-your-quit-plan.

Once you're done, you can print your plan as a reminder and for motivation. The web page walks you through the following planning steps:

  • Set a quit date, and add it to your electronic calendar.
  • Choose your reasons for quitting.
  • Identify your smoking triggers.
  • Prepare to fight cravings.
  • Get rid of smoking reminders.
  • Add tools and resources to make quitting easier.
  • Tell friends and family, so that you have a support system for quitting.

U.S. National Institutes of Health (NIH), National Cancer Institute (NCI), Smokefree.gov. (n.d.). Prepare to quit. Retrieved October 13, 2021, from https://smokefree.gov

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