Ad reading Quit vaping now

We all know that quitting anything isn’t easy, and eliminating nicotine and tobacco products from your life is no different. You’ve taken the first step: You want to quit.

Tips below will help you with your efforts toward a non-user life. 

hand held up like saying stop to a cigarette


If you’ve tried to quit before, you know it won’t be easy. You need to remember that most people try several times before succeeding; view this as part of the path toward becoming a non-user.

Here are a few additional suggestions to help overcome the urge to smoke or vape. 

helpful tips
to fight your cravings
and take back control
of your life.

Healthy Snacks

Substituting your cravings with healthy snacks is a good alternative to reaching for your cigarette or vape.

Healthy, crunchy snacks will prevent you from substituting your cravings with sugary or processed snacks that can cause you to gain weight.

Some healthy alternatives to snack on could be: seeds, nuts, apples, carrots, beef jerky, or any other healthy snack that is easily accessible or transportable for when youre away from home.

Find Distraction

Reach out to your support team if things are getting hard and you feel like you want to give in.

Meditation, exercise, and walking are great ways to distract yourself from cravings and to keep a healthy lifestyle.

Anything to occupy your mind will help you fight the cravings. Some other ideas include:
reading, writing, gardening, listening to a podcast or your favorite music, watching a movie, cleaning your room, or taking a hot bath.

Calm your Cravings

A soothing warm drink (a cup of warm tea or water) can help calm your cravings.

Drink lots of water or non-sugary drinks to stay hydrated.

Chewing on an essential oil-infused toothpick or sugar-free gum can keep your mouth busy and your mind off cravings.

Still undecided about quitting? Take this Quiz provided by and find out if it is time for you to quit.

Find Support

  • Find support from the people around you: a friend, a teacher or coach, or even a parent.
  • Talk to them when you have a craving or when you are thinking about buying a nicotine product.
  • Telling someone you trust about your plan to quit can help you stick to it and not fall back into old habits.
  • You never have to quit alone – if you don’t feel like telling your friends or family, there are many options to find support on the path to a nicotine-free life.

Prepare Yourself

  • Look ahead and select a Quit Date.
  • If you tried to quit before, think about reasons that kept you from succeeding (timing, mental state, life’s stressors?).
  • Figure out what your triggers are (stress, alcohol, peer pressure?) so you can avoid them or develop a way to beat them.
  • List the triggers you’ve identified, with a plan for dealing with each if/when they occur.
  • When you feel the desire for a nicotine product, plan ways to replace your habit with something else (take deep breaths, go for a walk, eat a healthy snack).
  • Remember that the urge only lasts a few minutes and then will pass; practice patience.

Use Your Resources

  • Resources can include live phone support, apps, online cessation programs, and in-person classes.
  • To find the right resources for you click the button below to find out more.

Start Exercising

  • Find an exercise you enjoy – going for a walk, jogging, biking, working out.
  • Yoga and deep breathing are good for your body AND your mind.
  • When you feel the desire for your nicotine product, do something active to replace those thoughts.

Know Your Reasons

  • Think of the most important reason to you to quit; keep that reason in mind.
  • Write down all your reasons –health, saving money, friends or family, inconvenience.
  • Review your list periodically to remind you not to give in to your cravings.
  • Having specific reasons for quitting helps keep you on track.