Thinking About Quitting Vaping or Smoking? You Are Not Alone
Quitting smoking or vaping is one of the most important steps you can take for your health. Nicotine is highly addictive and quitting often involves both physical withdrawal and breaking habits tied to stress, routines, and emotions. The good news is that support and effective tools are available, and you do not have to do this alone.
Whether you are just thinking about quitting or ready to set a quit date, these tips can help you get started.
Start With a Plan
Make a plan rather than relying on willpower alone. Choose a quit date, identify triggers like stress or social situations and think ahead about how you will handle cravings when they arise. Consider tools that might help you break the habit, like chewing gum, eating mints, playing with fidgets, or eating sunflower seeds.
Use Nicotine Replacement Therapy
Nicotine replacement therapies (NRTs) can help reduce withdrawal symptoms and cravings by giving your body nicotine without the harmful chemicals found in cigarettes or vapes.
Common options include:
- Transdermal nicotine patches
Patches provide a steady, controlled dose of nicotine throughout the day. - Nicotine gum
Gum can be used when cravings hit. It works best when chewed slowly and used according to instructions. - Nicotine lozenges
Lozenges dissolve in the mouth and are another good option for managing sudden urges to smoke or vape.
Some people use a patch along with gum or lozenges for breakthrough cravings. A healthcare provider or quit coach can help you decide what combination may work best for you.
Expect Cravings and Plan for Them
Cravings are a normal part of quitting, especially in the first few weeks. They usually last only a few minutes, even though they can feel intense. Simple strategies like deep breathing, drinking water, going for a short walk, or distracting yourself with a task can help cravings pass.
It is also helpful to remind yourself why you decided to quit. Writing down your reasons and keeping them nearby can be encouraging during difficult moments.
Get Free Support Through ND Quits
North Dakotans have access to free, confidential support through ND Quits, the state’s tobacco quitline. ND Quits offers personalized coaching, text and online support, and in many cases free nicotine replacement therapy.
You can connect with ND Quits by calling 1-800-QUIT-NOW or visiting ndquits.com. Support is available whether you are quitting cigarettes, vaping, or using other nicotine products. Heartview clients can talk to their counselor or another staff member about accessing ND Quits.
