Quitting Resources

I want to quit! What do I do next?*

There are many different pathways to successful tobacco cessation. Three pieces to consider in moving towards being tobacco-free are planning, support, and medication assistance.

1. Planning

Planning involves understanding why you smoke and why you want to quit, evaluating your barriers and triggers, planning for how to avoid triggers and manage cravings, and setting a quit date. Below are several resources that can help you with this planning process. Pick what works best for you. 

• Online planning guides 
  • CDC How to Quit Smoking
  • Smoke Free
  • Become an EX
  • Quit net    
• Smartphone apps
  • Smart Quit App (Free in WA)   

• Telephone counseling
  • Tobacco Quitline 1-800-QUIT-NOW (1-800-784-8669) FAQ
• Individual meetings with a Certified Peer Health Educator (HAWC) - Students only
• Appointments with a healthcare provider at the Student Health Center - Students only
• Pamphlets available at the Student Health Center and Wellness and Health Promotion
• Print out Stop Smoking Guide at American Academy of Family Physicians

2. Medication*

Medication can help with nicotine withdrawal symptoms. Many studies have shown that medication assistance increases the likelihood of tobacco cessation. 

• Nicotine replacement therapy (NRT) - “NRTs are FDA-approved for adults ages 18 and over who want to quit smoking."** NRTs are available over-the-counter and don’t require a prescription
  • Nicoderm CQ Patches
  • Nicorette gums & mints
   
• Non-Nicotine Medication - These are medications that are prescribed by your healthcare provider such as Zyban (bupropion) or Chantix (varenicline)

3.Support

Having someone to encourage you and acknowledge the effort you’re putting into quitting can be very helpful. Plus, sharing your goals with others promotes success! 

• Talk with your family & friends
• Nicotine Anonymous offers online support groups
• Online network which comes with some of the planning/counseling resources listed above
• Share your quit date and daily successes via social media

*If you have any questions regarding your health or medications, you should consult your healthcare provider

What if I’m not ready to quit?*

• Think about why you don’t feel ready to quit and what needs to happen to be ready
• Give yourself permission to fail. Every attempt at tobacco cessation is one attempt closer to success
• Protect your family and friends from second-hand smoke
• Learn about third-hand smoke
• Try taking small steps to overall decrease your daily tobacco use such as limiting where you allow yourself to use tobacco or decrease the amount of tobacco you use each day

* If you have any questions regarding your health or medications, you should promptly consult your  healthcare provider