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Build the Quit Plan That Works Best For You

Choose any or all of the four options below to make a plan that fits you. We offer free nicotine gum and patches, coaches, and supportive messages during the day.

  • Free 2-week Nicotine Replacement Therapy (gum, patches, or lozenges) starter kit
  • Educational materials based on individual needs
  • Text Messaging
  • Email
Customize Your Plan

Get Your Own Online Coach

An online coach is available whenever you want a little help. Like phone coaching, online coaching and free gum and patches make it more likely that you’ll stay quit.

  • Available 24/7
  • Track your progress
  • Online community
  • Up to 12 weeks of free Nicotine Replacement Therapy (gum, patches, or lozenges) for those 18+
  • 100% FREE
Quit Online

You Don’t Have to Quit Alone

If you have questions or need some help, a coach is just a phone call away. People who call coaches are twice as likely to quit and using gum and patches triples your chances.

  • 1-800-QUIT-NOW is available 24/7
  • Up to 5 calls with a coach
  • Up to 12 weeks of free Nicotine Replacement Therapy (gum, patches, or lozenges) for those 18+
  • 100% FREE

You Are 2-3x More Likely to Quit with the Help of a Health Care Provider

Doctors, dentists and medical staff can help you successfully quit. Quitting can also help other health issues improve. Talk about quitting at your next appointment.


Some helpful questions may include:

  • When/where you smoke
  • How you feel before and after you smoke
  • Other times and ways you have tried to quit
  • What concerns you have about quitting
  • Is medication right for me?
  • How do I use patches/gum/lozenges?
  • What are the side effects I may experience?
  • Are there free resources available?
  • How can I change my lifestyle to stay quit?
  • How can friends and family help?
  • How often should we discuss my progress?

*A doctor can give you prescription medication that helps with cravings.

My Life, My Quit

Want to quit but don’t know how? My Life, My Quit provides instant access to a free, personalized, and private coach to help you quit vaping/tobacco for those under 18. Phone, text, and online chat support is available to provide education and support for up 5 free sessions and is designed specifically for teens. Text “Start My Quit” to 36072 or visit their website to start your quit.

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2 Times More Likely

People who call coaches are 2x as likely to quit

Free and Confidential

Free and confidential tools to help you quit nicotine

3 Times More Likely

You’re 3x more likely to quit if you use NRT (gum, patches, lozenges)

Remember the 5 D’s to Help You Quit

Use the 5 D’s – delay, distract, drink water, deep breaths, and discuss – to help curb your toughest cravings.

NOTE: The links we provide to websites, or that are accessible through the website, are there for your reference and convenience only. We do not control any of these websites, nor are we responsible for their content. does not imply any endorsement of the material on such websites or any association with their operators by including these links on the website. If you decide to access any of the external websites, you do so entirely at your own risk and you should be aware that upon using any links available via the website that you will be leaving and subject to the terms and conditions of those sites/platforms, as applicable.


Delay until the craving to smoke passes, which is usually only about 3-5 minutes. Ideas of things to do while you wait:

Cravings & Triggers

Knowing your triggers will help you plan ahead and avoid cravings. Don’t let a trigger stand in the way of quitting. The following are the most common types of triggers to avoid.

Social Triggers

People and places can be social triggers. Being around certain people or going to a particular bar can be a strong trigger. Other social triggers include seeing someone smoke or going to events where people smoke.

  • The best way to handle these triggers is to avoid them.
  • Ask friends and family not to smoke around you and rely on your supporters.
  • Avoiding a possible trigger is easier than resisting a probable craving.

Tobacco is often used as a way to cope with emotions. Stress, boredom, loneliness, depression and happiness can all trigger cravings. Although it’s difficult, try to find other ways to deal with these emotions. Don’t let a tough moment take you back to tobacco.

  • Talk to a friend.
  • Do some exercise.
  • Practice the 5Ds.

Do you smoke with your morning coffee? Light up every time you get in the car? These are patterns in your daily life, and when you decide to quit, they can trigger a craving. Changing these patterns can reduce your triggers and make quitting easier.

  • Try tea instead of coffee, or drink it in a different location or at a different time.
  • Brush your teeth after meals.
  • Use sugar-free gum, mints, straws, or toothpicks.
  • Keep something in your pocket that you can fiddle with to keep your hands busy.

Managing Withdrawal with NRT

Quitting tobacco is tough. When you quit, your body has to get used to not having nicotine. It’s a difficult adjustment to make, and a hard habit to break. People rarely quit on their first attempt. In fact, it takes the average person around 8 quit attempts before they quit for good. Keep trying until you are able to kick the habit. We know you can do it. And if you need help, we’re here with tools and support.

Nicotine Replacement Therapy (NRT)

NRT means nicotine replacement therapy, which includes nicotine patches, gum, lozenges, inhalers and nasal sprays. Using NRT triples your chances of successfully quitting. Way to Quit offers free patches, gum, and lozenges to those who qualify.

Ask your doctor or pharmacist about these tools:

Nicotine Replacement Therapy

Nasal Spray


Bupropion SR (Wellbutrin® or Zyban®)
Varenicline (Chantix®)


Withdrawal symptoms are the strongest the first 24-48 hours after quitting. The symptoms can be quite uncomfortable but they won’t last forever. If you’re having a hard time with withdrawal symptoms, call us at 1-800-QUIT-NOW (784-8669) or contact your doctor. If this is a medical emergency, please contact your doctor or call 911.

common symptoms of withdrawal

Irritability, frustration, or anger

Difficulty concentrating
Decreased heart rate
Increased appetite or weight gain

Quitting Methods


Tapering is a gradual approach to quitting. With tapering you start with a predetermined number of cigarettes, cartridges or dips. From there, each day you decrease the amount of cigarettes you smoke or the amount of dips you take by one to five, until you no longer smoke, chew tobacco, or vape. For example, if you smoke 20 cigarettes or take 20 dips per day, you might decide to smoke five less cigarettes or take five less dips each day until you reach your targeted quit date. In this case, it would take five days to stop smoking. It is helpful to track this method through use of a calendar or journal.

  • TAPERING BY POSTPONING TIME: Postponing time is another gradual approach to quitting. Using this method, you postpone the time of your first cigarette, or first dip of the day, or first vape, each day, by a given number of hours, until there are no hours left in the day for you to smoke, chew or vape. For example, if you decide to postpone your first cigarette, dip, vape by two hours each day, and today you smoke your first cigarette or take your first dip at 7:30 a.m., tomorrow you will wait until 9:30 am, the next day you will wait until 11:30 a.m., and so on until there is no time left in the day. It is helpful to track this method through use of a calendar or journal.
  • TAPERING BY POSTPONING LOCATION: Postponing Location is the same as Postponing Time; except instead of eliminating time, you eliminate locations, until there are none left. For example, if you smoke, chew, or vape in your car, your bedroom, the dining room, the bathroom, and while talking on the phone, each day you eliminate one location until you have nowhere left to use nicotine. It is helpful to track this method through use of a calendar or journal.

PROS AND CONS: Gradual methods like tapering can be helpful to people who are very dependent on nicotine and experience extreme withdrawal symptoms when they quit. However, it is easier to “cheat” with gradual methods. For example, it is easy to forget how many cigarettes you’ve smoked or dips you’ve taken; to smoke, dip or vape, more in less time; and to discover new locations to smoke, dip, or vape. In addition, with methods like tapering and postponing, users typically smoke fewer cigarettes, but get just as much nicotine, by subconsciously inhaling more frequently and more deeply.

Cold Turkey

“Cold Turkey” means you abruptly stop smoking, chewing or vaping and remain tobacco-free and nicotine-free. Cold turkey, however, does not mean quitting as soon as you first think about it. Cold Turkey means that you set a quit date, preferably several weeks in advance, and stop completely on that date. For example, if a person smokes one pack of cigarettes or dips ten times today, if they quit Cold Turkey, they won’t smoke any cigarettes or take any dips tomorrow or any the day after, and so on.

Pros and Cons: The Cold Turkey method doesn’t require you to keep track of how much tobacco or nicotine you’re using like the tapering methods require. This method will also get you through the withdrawal period more quickly; however, the withdrawal may be stronger. And the thought of suddenly going without nicotine may be too daunting for some nicotine users. This method is considered to be the most effective quitting technique, but other methods can be successful.

Combination of Approaches

In this method, participants try a combination of methods including Cold Turkey, Tapering, Postponing Time, and Postponing Location, until they find one that works (i.e., use tapering until nicotine use is low enough to go cold turkey).

PROS AND CONS: A combination of approaches allows the participant to find the method that works best for him/her. However, a lack of commitment may limit success.

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Dangers of Tobacco

Tobacco harms nearly every organ on your body. Each time you use it, you’re doing real damage. The damage isn’t just immediate, it’s long lasting but sometimes it can take years to see these effects.

Learn More

Help Someone Quit

Find ways to support your loved one’s quit attempts.



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