Article by Natalie Gospodinoff, MD, Fairfax County Health Department
(Posted 2025 January)
Quitting tobacco is one of the most impactful decisions you can make for your health—no matter your age. The benefits of quitting extend far beyond adding years to your life; they also improve the quality of those years. Even if you’ve used tobacco for decades, quitting now can reduce your risk of chronic diseases, boost your energy, and enhance your overall well-being. Here are five tips to help older adults quit tobacco this year:
1. Create a Quit Plan
A quit plan helps you prepare for the challenges of quitting and keeps you focused. Start by setting a quit date and identifying your triggers, such as certain routines, stress, or social gatherings. Plan alternatives for these moments, like chewing sugar-free gum, going for a walk, or practicing deep breathing. Write down your reasons for quitting – such as improving your health for your grandchildren or enjoying more active years – and keep them as a daily reminder of your goals.
2. Use Proven Tools and Resources
Effective and safe quit aids are available, including nicotine replacement therapy (patch, gum, lozenge) and prescription medications, which can make quitting more manageable. When combined with counseling or support programs like Quit Now Virginia (1-800-QUIT-NOW), these tools significantly improve your chances of success. Quit lines offer free, personalized coaching over the phone, chat, or text, as well as group sessions to help you on your journey.
3. Build a Support Network
Quitting tobacco is easier with encouragement and accountability. Share your decision to quit with family, friends, or caregivers so they can cheer you on and provide support. Consider joining a quit group – whether in person or online – where you can connect with others going through the same process. Sharing stories and strategies can be both motivating and reassuring.
4. Manage Stress and Triggers
For many older adults, stress, boredom, or certain routines can trigger tobacco use. Replace smoking or chewing tobacco with healthier habits like taking a yoga class, enjoying a new hobby, or meditating. If you’re unable to avoid triggers, such as being around others who smoke, practice mindful breathing or use a stress-relief tool, such as a small object to hold or squeeze, to help you stay on track.
5. Don’t Give Up After a Slip
Quitting tobacco is a journey, and setbacks can occur. If you have a slip, don’t be discouraged, instead use it as a learning experience. Reflect on what triggered the lapse and adjust your quit plan. Every attempt to quit builds your resilience and brings you closer to becoming tobacco-free for good.
Take the first step today!
Quitting tobacco can transform your health and give you more time to enjoy the moments that matter. Whether it’s your first quit attempt or one of many, it’s never too late to make a fresh start. Explore our resources on the Quit Now Virginia website, quitnowvirginia.org, or call 1-800-QUIT-NOW to begin your journey to a healthier, tobacco-free life today.
You can do this – your future self will thank you!
This article is part of the Golden Gazette monthly newsletter which covers a variety of topics and community news concerning older adults and caregivers in Fairfax County. Are you new to the Golden Gazette? Don’t miss out on future newsletters! Subscribe to get the electronic or free printed version mailed to you. Have a suggestion for a topic? Share it in an email or call 703-324-GOLD (4653).