Expert Quit Tips
Get Custom Support to Stay on Track
The reality is, no matter where you are in the quit process, challenging moments, like cravings, triggers, and anxiety about quitting will happen. Our counselors understand that every quit is unique, so they will work with you to find the right tools for your needs. When you’re prepared, slipups are a little easier to get through.
Setting a Quit Date and Creating a Plan
One of the first steps after enrolling with the Quitline is to meet with a counselor to create your quit plan, which includes choosing a quit date. It’s okay if you haven’t decided on a date yet when you enroll. We’ll help you choose a realistic goal that gives you time to prepare for success.
Identifying Triggers
Triggers are situations that give you a strong urge to use tobacco. They’re different for everyone but are often related to routine activities, people, places, and coping strategies. Our counselors will help you figure out what unique scenarios are triggering for you and how to best handle them.
Finding Alternatives
For any trigger, there’s also an alternative—what you can do instead of using tobacco. Our counselors can help you find new ways to get through your routine and cope with stress. This may include distraction methods like carrying toothpicks, squeezing a stress ball, chewing gum, drinking tea, or going for a walk.
Handling Cravings
Nicotine addiction is strong, so there’s no denying the reality of cravings and withdrawal. Symptoms can be different for everyone but tend to be the strongest at the beginning and can include headaches, sadness, irritability, restlessness, and more. The Quitline can help you prepare and identify strategies, like nicotine replacement therapy, to make it easier to get through.
Getting Through Withdrawal
When cravings and withdrawal are hitting hard, try to remember that symptoms will pass. If you’re feeling stress, studies show that if you push through and stay quit, the stress will get better over time. When you need support in the moment, call the Quitline to enroll and talk with a counselor.
Managing Stress
Managing stress without nicotine can be a challenge. If you can’t avoid or remove yourself from stressful situations, try taking deep breaths or distracting your mind with something else like reading or journaling. Our counselors can help you learn healthy ways to cope with the stress of your life so you’re ready before challenging moments hit.
Getting Back on Track After Slipups
Quitting nicotine isn’t easy. Slipups happen, and we understand that it can take many tries to quit for good. When you’re enrolled with the Quitline, your counselor can help you handle slipups in the moment and will make sure you have a plan to get back on track.