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Five Steps to Quit Smoking and Vaping

Date: 01/20/21

The New Year is a great opportunity to start new routines or break habits that are not beneficial to your health. Quitting smoking or vaping is the one of best things you can do for your overall health. Below are five steps to help you quit smoking or vaping from the American Heart Association:

1. Set your “Quit Day” and take a No Smoking or Vaping pledge.

  • Choose a date within the next seven days when you’ll stop using tobacco products – that’s now your “Quit Day.” Make a pledge or commitment in front of people who will support you on your path to quitting. Use the time until your Quit Day to prepare and to gradually cut down on the number of cigarettes you smoke or how much you vape or use other tobacco products.
  • Take the pledge: “I promise to not smoke or use any tobacco products after my Quit Day. I know it is a serious danger to my (and my family’s) health. I will also try to stay away from secondhand smoke and encourage and support others to quit smoking and using tobacco products.”

2. Choose your method for quitting.

There are three ways to quit smoking. You can choose one or use them in combination – whatever you think will work best for you.

  1. "Cold turkey.” Stop smoking or vaping all at once on your Quit Day. This method works best for some people because it doesn’t drag out the quitting process.
  2. Cut down the number of cigarettes you smoke each day or how many times you vape until you stop completely. For example, if you smoke 20 cigarettes each day, cut down to 10 per day for two to three days. Next, cut it down to five cigarettes for two to three days. Keep track on a calendar. By your Quit Day, stop smoking completely.
  3. Smoke only part of each cigarette, reducing the amount until you stop smoking completely. Count how many puffs you normally take from each cigarette, then reduce the number of puffs every two to three days. Keep track on a calendar. On your Quit Day, stop smoking completely.

3. Talk with your doctor and decide if you’ll need medicines or other help to successfully quit.

4. Make a plan for your Quit Day and afterward.

Have healthy snacks available, like:

  • fruits and vegetables
  • nuts and seeds
  • air-popped popcorn
  • sugar-free mints and chewing gum

Find enjoyable ways to fill the time when you may be tempted to smoke:

  • Go to a movie.
  • Work out or go to the gym.
  • Visit non-smoking friends.
  • Take a walk.
  • Enjoy a cup of coffee or tea.
  • Try a new hobby that occupies your hands, like painting, playing an instrument, woodworking or knitting.
  • Work in the yard or garden.

5. And finally, quit tobacco for good on your Quit Day!

For more tips and education, visit the Superior HealthPlan website.