Get Help Quitting

Way to Quit offers free and confidential tools to help you quit nicotine, always available 24/7 and proven to help you succeed.

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
CALL 1-800-QUIT-NOW

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

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

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.


  • 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

 

Some helpful questions may include:

  • 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

My Life, My Quit is a free and confidential way to help teens quit smoking or vaping. Get the truth about vaping, smoking and other tobacco products. When you decide you want to quit text “Start My Quit” to 855.891.9989 or visit their site to chat with a Coach. It’s your life and they’re here to help you live it your way.

Learn More

Remember The 5 D’s to Help You Quit

Delay

Wait it out. Urges to smoke typically pass in about 3 to 5 minutes.

Distract

Keep busy. Do something you like that will keep your mind off smoking.

Drink Water

Water satisfies cravings and helps your body get rid of nicotine.

Deep Breaths

Slow, deep breaths will help you relax and make it through cravings.

Discuss

Talk with family and friends for support.

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.
Emotions

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.
Patterns

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

Patch
Gum
Lozenge
Nasal Spray
Inhaler

Medications

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


Withdrawal

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

Headaches
Cravings
Depressed
Mood
Insomnia
Irritability, frustration, or anger

Anxiety
Difficulty concentrating
Restlessness
Decreased heart rate
Increased appetite or weight gain

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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Community

Don’t quit quitting. We’ve partnered with a network of partners to help provide access to free quit tools and support Utahns.

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