Great American Smokeout

Make a Plan: Set a quit date and stick to it. Prepare yourself by removing all cigarettes, lighters, and ashtrays from your home, car, and workplace. Tell your friends, family, and coworkers about your plan so they can support you.

Try Nicotine Replacement Therapy: Short-acting nicotine replacement options like gum, lozenges, nasal sprays, and inhalers can help reduce cravings. While e-cigarettes are sometimes used as a replacement, they haven’t been proven to be safer or more effective than nicotine-replacement medications.

Avoid Triggers: Identify the situations that make you want to smoke—like social gatherings, stress, or specific routines—and have a plan to avoid or manage them without smoking. For instance, if you usually smoke with your morning coffee, try drinking tea instead or going for a short walk.

Resist the Urge for “Just One”: It can be tempting to have “just one” cigarette to satisfy a craving, but don’t give in. Having one often leads to another, and soon you could find yourself smoking again. Remind yourself of your reasons for quitting and stay strong.

Get Active: Physical activity is a great way to distract yourself from cravings. Even short bursts of activity, like running up and down stairs or doing push-ups, can help. Take a walk, go for a jog, or if you’re at home or the office, try squats, deep knee bends, or simply walking around.

Practice Relaxation Techniques: Many people use smoking to cope with stress, and quitting can be stressful too. Ease the tension by trying relaxation methods like deep breathing, muscle relaxation, yoga, visualization, massage, or listening to calming music.

Seek Support: Consider joining a support group, either in-person or online, where you can share your experiences and gain encouragement from others who are also trying to quit. Counseling or talking to a healthcare professional can also provide valuable guidance.

Reward Yourself: Celebrate milestones along the way. Whether it’s a week, a month, or a year without smoking, recognize your progress and treat yourself to something special. Use the money you would have spent on cigarettes for something you enjoy.

Stay Positive and Persistent: Quitting smoking is a journey, and setbacks can happen. If you slip up, don’t get discouraged. Learn from the experience and get back on track. Stay focused on your goal and keep moving forward.

Consider Medication: There are prescription medications available that can help reduce cravings and withdrawal symptoms. Talk to your healthcare provider to see if medication might be right for you.