Smoking and vaping are addictive, can cause cancer and changes in brain development, make it harder to play your best at sports, and make your skin age faster. They're also expensive. Choosing to quit can help you be the best, healthiest version of yourself.
Quitting smoking cigarettes and vaping can be hard, but you can do it. The first few days are the hardest, then it gets better over the following weeks. Having a plan to get you through the tough times can help.
Here are some tips to help you stop smoking or vaping:
Put it in writing. Write down all the reasons why you want to quit, like the money you'll save or the stamina you'll gain for playing sports. Keep that list where you can see it. Add new reasons as you think of them.
Get support from friends and family. If you don't want to tell your family that you smoke or vape, ask friends to help you quit. If it's hard to find people who support you (for example, if your friends smoke and aren't interested in quitting), join an online or in-person support group.
Set a quit date. Put it on your calendar and tell friends and family (if they know) that you'll quit on that day. Think of it as the day you become a new, healthier you.
Throw away everything related to your cigarettes and vapes. Get rid of vaping equipment, ashtrays, lighters — and, yes, even that pack you stashed away for emergencies.
Think about your triggers. Think about the times when you tend to smoke or vape, such as after meals, when you're out with friends, or driving. Avoid triggers or have a plan as much as you can. For example, if you normally smoke or vape after meals, do something else after you eat, like go for a walk or talk to a friend. And if you usually smoke or vape when driving, have a supportive person in the car with you who can help distract you from any cravings.
Keep your hands and mouth busy. It can be hard to get used to not holding something or not having a cigarette or vape in your mouth. If you have this problem, stock up on carrot sticks, sugar-free gum, mints, toothpicks, or lollipops.
Quit when you can stay busy. Many people find it's best to quit on a Monday, when they have school or work to keep them busy. Walking, biking, going to the gym, or other exercise or physical activity are great ways to stay busy and help you feel good too.
Quit the way it works for you. Some people find that slowly decreasing the number of cigarettes or vapes each day is the best way for them to quit. But this doesn't work for everyone. You may find it's better for you to go "cold turkey" and stop smoking and vaping all at once.
Be prepared for withdrawal symptoms. These can include:
The symptoms of nicotine withdrawal will pass — so be patient. Try not to give in and smoke or vape because if you do, you'll have to deal with withdrawal symptoms longer.
Look into using a nicotine replacement if you need to. If these strategies don't work for you, talk to your health care provider about treatments like nicotine replacement gums, patches, inhalers, or nasal sprays. They can help find a solution that works for you.
Where can I get more information on quitting? Ask your health care provider for advice on quitting. You also can find support online at Smokefree.gov (teen.smokefree.gov). Or you can call (800) QUIT-NOW/(800) 784-8669.
What if I smoke again? Many people slip up when trying to quit. If you do, it's OK. To get back on track:
