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When you’re ready to quit tobacco (known as tobacco cessation), you have many options. There’s no one right way to quit. But there are steps you can take to help make your decision to quit a success. These steps can help no matter what type of tobacco or nicotine product you’re trying to quit.
The decision to quit smoking or using smokeless tobacco is one that only you can make. Others may want you to quit, but you must make the commitment.
Think about why you want to quit.
Write down your reasons so you can look at them every time you want to smoke or dip.
After you make the decision to quit tobacco, the next step is picking a date for your Quit Day.
Once you decide to quit, you need to pick a quit date. This is a key step. Choose a day within the next month. Picking a date too far away gives you time to change your mind. Still, you need to give yourself enough time to prepare.
You might choose a date with a special meaning like a birthday or anniversary, or the date of the Great American Smokeout (the third Thursday in November each year). Or you might want to just pick a random date.
Once you decide on a date, circle it on your calendar. Make a strong, personal commitment to quit on that day. Let others know your plan.
There are many ways to quit, and some ways work better than others. Nicotine replacement therapy, prescription medicines, counseling, support groups, and other methods are helpful for quitting tobacco.
Learn more about ways to quit so you can find the method (or methods) that best suit you. It’s also a good idea to talk to your doctor or pharmacist. Ask if they have information and resources to help you quit. . Also check with your insurance company about coverage for quit programs and quit aids, such as medicines and counseling.
Support is another key part of your plan. In-person or virtual quit programs, advice from health care professionals, telephone quit lines, phone reminder apps, Nicotine Anonymous meetings, self-help materials such as books and pamphlets, and counselors can be a great help. Online support groups where you can connect with others who are quitting may also help. And tell your family, friends, and co-workers that you’re quitting. They can give you help and encouragement, which increases your chances of quitting for good.
Combining 2 or more of these types of quit aids may work better than using just 1.
Here are some steps to help you get ready for your Quit Day:
Make a quit plan.
Remove temptations.
Get the support you need.
Successful quitting requires planning and commitment. Decide now on your own plan.
Quitlines are available in every U.S. state, the District of Columbia, Puerto Rico, and Guam.
Cutting down, cutting back, and delaying your tobacco use can also help you prepare for your quit day.
One way to cut back before quitting is to reduce the number of cigarettes or cigars you smoke each day or cut down on the amount you vape, dip or chew. This helps you slowly reduce the amount of nicotine in your body.
Try cutting back to half of your usual amount before your quit day. If you usually carry a supply with you, try leaving it behind. Carry something else to put in your mouth instead.
You can also try cutting back on when and where you smoke, vape, dip, or chew. This gives you a chance to notice when your cravings are the worst. It’s easier to come up with an action plan if you know what triggers your cravings.
Once you’ve decided not to use tobacco at a certain place, leave it at home when you go there. Try your substitutes instead.
Go as long as you can without giving in to a craving. Start by trying for at least 10 minutes, then longer and longer as you near your Quit Day. Pick your 3 biggest triggers and stop using tobacco at those times. This will be hard at first, but practice will make it easier.
Over time, using tobacco becomes a strong habit. Daily events like waking up in the morning, finishing a meal, drinking coffee, or taking a break at work may trigger your urge to use it. Breaking the link between the trigger and tobacco use will help you stop.
On your Quit Day, go down this list:
Be prepared to feel the craving to use tobacco. The urge will likely be pretty strong. But it's important to remember that a craving will pass whether you give in to it or not.
Use the 4 D’s to help fight the urge:
Often, this simple trick will allow you to move beyond the strong urge to use tobacco.
Developed by the American Cancer Society medical and editorial content team with medical review and contribution by the American Society of Clinical Oncology (ASCO).
This content has been developed by the American Cancer Society in collaboration with the to help people who want to learn about quitting tobacco.
American Cancer Society. Cancer prevention and early detection facts & figures, 2023-2024. Accessed at /content/dam/cancer-org/research/cancer-facts-and-statistics/cancer-prevention-and-early-detection-facts-and-figures/2024-cped-files/cped-2024-cff.pdf on August 26, 2024.
American Lung Association. Quit Smoking?. Accessed at https://www.lung.org/quit-smoking on August 27, 2024.
American Society of Clinical Oncology. How to Quit Smoking and Using Tobacco Products. Accessed at cancer.net. Content is no longer available.
Boccio M et al. Telephone-based coaching. American Journal of Health Promotion. 2017;31(12):136-142.
Centers for Disease Control and Prevention. How to Quit Smoking. Accessed at https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/index.html on August 26, 2024.
Rigotti NA, Kruse GR, Livingstone-Banks J, Hartmann-Boyce J. Treatment of Tobacco Smoking: A Review. JAMA. 2022;327(6):566-577.
U.S Department of Health and Human Services. Quit Smoking. Smokefree.gov. Accessed at https://smokefree.gov/quit-smoking on August 26, 2024.
Smoking Cessation Leadership Center. Ready to quit. Accessed at https://smokingcessationleadership.ucsf.edu/ready-quit on August 26, 2024.
US Department of Health and Human Services. What you need to know about quitting smoking: Advice from the Surgeon General. Hhs.gov. Accessed at https://www.hhs.gov/sites/default/files/2020-cessation-sgr-consumer-guide.pdf on August 26, 2024.
US Preventive Services Task Force. Tobacco smoking cessation in adults, including pregnant women: Behavioral and pharmacotherapy interventions. 2021. Accessed at https://www.uspreventiveservicestaskforce.org/uspstf/document/RecommendationStatementFinal/tobacco-use-in-adults-and-pregnant-women-counseling-and-interventions on August 26, 2024.
Last Revised: October 28, 2024
American Cancer Society medical information is copyrighted material. For reprint requests, please see our Content Usage Policy.
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