Quitting tobacco is one of the most impactful decisions you can make for your health. It’s never too late to quit, quitting at any age will improve the length and quality of your life. Although it’s not easy, with the right tools and support, you can achieve a tobacco-free life. Here are five tips to help you quit tobacco this year:

1. Create a Quit Plan.

A quit plan keeps you focused and prepared. Start by setting a quit date and identifying your triggers, such as stress, social situations, or habits. Plan alternatives for these moments, like chewing sugar-free gum, going for a walk, or practicing deep breathing. Write down your reasons for quitting and keep them visible to remind yourself why you’re making this life-changing decision.

2. Use Proven Tools and Resources

Effective and safe quit aids are available, including nicotine replacement therapy (patch, gum, lozenges) or prescription medications. These tools help you quit and stay quit when used properly. They also help manage cravings and withdrawal symptoms, and they are even more effective when combined with counseling and quit lines like 1-800-QUIT-NOW (1-800-784-8669). The service offers choices of ways to receive the cessation services, including planned one-on-one coaching sessions by phone, chat or text, in addition to coach-led group sessions.

3. Build a Support Network

Quitting tobacco is easier when you have support. Let friends and family know about your decision so they can encourage and support you. Join a quit group or an online forum where you can share your experiences and learn from others. Accountability and encouragement are powerful motivators.

4. Manage Stress and Triggers

Stress can be a common trigger for tobacco use. Replace smoking or chewing tobacco with healthier coping strategies, such as yoga, meditation, or exercise. Try to avoid environments or activities that tempt you to use tobacco, especially during the first few weeks of quitting. If avoiding triggers isn’t possible, practice strategies like mindful breathing or keep a stress-relief object on hand.

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. Remember, every quit attempt brings you closer to becoming tobacco-free for good.

Take the first step today!

Your health and the health of those around you will thank you for quitting. Whether it’s your first attempt or one of many, this could be the year you succeed! Explore our Quit Now Virginia website or call 1-800-QUIT-NOW for more information on how to plan your journey to a healthier, tobacco-free life.