Before You Quit Smoking and Vaping
Prepare to Quit Smoking, Vaping, or Using Tobacco
Getting ready to quit is an important first step. Setting a plan and knowing your reasons for quitting can make it easier to stick with it.
Prepare Yourself for Quitting
Know Your Reasons – List the reasons why you want to quit to stay focused and motivated. Try using our QUIT TOOL to help.
Tell Your Support Network – Let close friends, family, and coworkers know your plan to quit so they can encourage you.
Know Your Triggers – Notice routines, feelings, or situations that make you want to smoke, vape or use nicotine. Use our Know Your Triggers worksheet for support.
Plan for Cravings – Cravings are one of the longest-lasting withdrawal symptoms. Download our cravings tip card to prepare with healthy distractions.
Set a Start Date – Pick a date to officially quit and make small changes, like not smoking in your home or car, leading up to it.
Taking these steps can help you succeed in your quit journey. Reach out to the Maine QuitLink anytime for extra support. Quitting with help is proven to be more successful than quitting on your own.
Nicotine withdrawal can be tough but knowing what to expect can help. Common symptoms include trouble sleeping, feeling irritable, headaches, and an increased appetite. Remember:
- Withdrawal symptoms are usually worst in the first 2-3 days.
- Symptoms are both mental and physical but will ease over time.
- Nicotine patches, gum, or lozenges from the Maine QuitLink can help. Learn more about nicotine replacement medications.
Make your space tobacco-free. Remove cigarettes, vape pods, lighters, and ashtrays. Clean areas like your car to get rid of tobacco smells.
Stress is a common trigger. Plan for stress by finding other ways to cope, like deep breathing or taking a walk. Stay away from high-risk situations, or if you can’t, have a plan to resist.
Your first day without smoking or vaping may be hard. Stick with your plan, take it one day at a time, and remember why you quit. If you slip up, don’t be hard on yourself. Learn from it and keep moving forward. Learn more about slips and how to avoid them.
Ready to Quit?
Quitting tobacco is one of the best decisions you can make for your health and future—and you don’t have to do it alone. With free, personalized quit plans, and medications to control cravings, you’ll have everything you need to quit successfully and start feeling the benefits right away. Don’t wait—take the first step toward a tobacco-free life today.
Talk to a Quit Coach
Get free, 1-on-1 phone coaching with a trained Quit Coach to make your own quit plan. People who join are twice as likely to quit, and using free nicotine gum, patches, or lozenges can triple your chances.
- 12 weeks of free gum, patches, or lozenges
- Talk with a Quit Coach
- Unlimited support
Sign Up for Online Tools
Take control of your quit journey with easy-to-use online tools. Customize a quit plan, stay motivated, and track your progress using the online dashboard. Start today and build a plan made just for you.
- Free 4-week starter kit of patch, gum, or lozenges
- Text message support
- Chat online with a coach