On November 20, Great American Smokeout Day, millions of Americans will take the first step in their nicotine and tobacco quit journey.
Are you thinking of quitting smoking or vaping? Before you stop smoking or vaping, take the time and make a plan.
“On average, most individuals will attempt to quit smoking or vaping about five to seven times before they are successful,” says Monica Hanna, Assistant Director of the RWJBarnabas Health Institute for Prevention and Recovery’s Nicotine and Tobacco Recovery Program. “Having a plan in place—including where to find support—before you stop smoking or vaping can set you up for success.”
If you’re thinking of quitting nicotine and tobacco products, she recommends starting with these steps.
Plan your quit date and mark it on your calendar.
Setting a future date to quit smoking or vaping gives you time to prepare. Pick a date a few weeks or a month out and put it on your calendar. You can even create a countdown on your cellphone to keep track of the date and build excitement for your quit journey.
Tell close friends or family about your decision and ask for their support.
While it may be a sensitive topic to discuss, having friends and family support throughout your nicotine and tobacco quit journey can be a big help. These individuals can help you when cravings hit or if you feel uncertain about your progress. They will also help you celebrate your wins, big and small, along the way.
Identify your triggers or situations when you feel the urge to smoke.
In the days and weeks leading up to your quit date, try to be mindful about when and where you are smoking. Do you smoke first thing in the morning, on your daily commute, or after stressful situations? Keep track of your observations in a notebook or an app on your cellphone. You can also keep a list of alternatives to smoking or vaping in those situations—such as taking a walk, drinking water, calling a friend or loved one, or listening to music.
Consider nicotine replacement therapies (NRTs) and seek guidance from a tobacco treatment program.
A tobacco treatment program can provide you with additional support along your nicotine and tobacco quit journey—including nicotine replacement therapies (NRTs) such as the gum, the lozenge, or the patch. NRTs provide smaller, safer doses of nicotine to help you manage cravings. Individuals who utilize NRTs during their smoking or vaping quit journey are more likely to succeed.
Remember, quitting smoking or vaping is easier with help. Through our free 8-week program, you’ll receive support from one of our Tobacco Treatment Specialists, NRT, and access to peer support. Learn more or request an appointment at rwjbh.org/nicotineandtobacco.