I Want To Quit

Do you want to quit smoking?
That's half the battle. Now that you're taking this big step, we have lots of help available to get you ready to quit. Our proven tools, tips and support can help you end your addiction to tobacco and begin a new, smoke-free phase of your life.

Whether you want to quit next week or next year, being prepared is the first step to being smoke-free. Quitting is tough, but you can take action to understand why you smoke and what will boost your chances of quitting smoking for good. Use our resources to get prepared for your quit journey.

Why Is Smoking So Addictive?

Blame nicotine, the active ingredient in tobacco, for your smoking addiction. Your brain quickly adapts to it and craves more and more to feel the way you used to feel after smoking just one cigarette.

Over time, your brain learns to predict when you're going to smoke a cigarette. You feel down and tired, so you think, "I need a cigarette," and the cycle starts again.

What Should I Do First?

Your first days of not smoking will be the hardest. Pick a date to quit smoking and then stick to it. Write down your reasons for quitting before your quit day, and read the list every day before and after you quit.

Come up with a quit plan. It will help you stay focused and motivated. The best plan is the one you can stick with.

What To Expect When Quitting

It Will Take Time

The first seven to 10 days are the toughest, and you may need the most help during these early days. Most smokers who return to smoking do so within the first three months. "Slips" (having a puff, or smoking one or two cigarettes) are pretty common. If you've slipped, remind yourself of all the good reasons to stay quit. A slip does not mean you are a smoker again. As long you keep trying and don't give up, you will be able to quit for good.

Former smokers sometimes get urges to smoke months or even years after they quit. This is normal. These urges will occur less often over time and they'll eventually stop completely.

It Will Be Challenging

Many people run into bumps on their journey to becoming smoke-free, such as:

  • Gaining weight
  • Urges to smoke
  • Withdrawal symptoms

Slips Will Happen

Quitting smoking is a process. It may take time. During that time, you might get frustrated. There’s a chance you might slip at some point and smoke a cigarette. Slips happen to a lot of people who quit smoking.

Slips often happen in the first three months after quitting, but they can happen any time. Many people need several tries before they quit for good. It is possible to get back on track. Think about all you have accomplished. Try to stay positive and remind yourself that a slip is just one bump in the road on your smokefree journey.

Knowing your triggers can help you understand what led to the slip. Find ways to avoid your triggers along the way. And having a plan to deal with cravings can help you get past them.