What can you commit to today?
Whether you write it down or keep it in your head, setting a goal is the first step in keeping yourself on track.
Drained of willpower? Here are some reasons for committing to quitting or reducing your use:
Most teens and young adults say they want to be healthier and save money.
Feeling tempted? Remember some of the things that can help keep you on track:
Here are some things other teens and young adults say can help:
Planning ahead will help you deal with times and situations that you are most likely to use. Here are some ideas for when you are in these situations:
Rally your support team:
At school or work:
Battling cravings & withdrawal effects:
We know you have some concerns about quitting.
Thinking of healthier alternatives can help a lot when you decide to quit. Here are some common challenges and ideas to help you overcome them:
It can be tough to be around people who are doing something you’re trying to quit. Often, the best method is honesty. Tell your friends or family members you’re trying to quit and ask them for their support. Be open about what would help you the most (like, “It’s okay if you smoke, but please don’t do it around me.”) And who knows, maybe one or two of your friends will even want to join you in quitting.
It can be tough to stay strong under pressure. Try being open about your choice to cut back or quit. Your friends might surprise you by being supportive and supporting your decision.
Making choices that you believe in (like cutting down or quitting) builds character. But it isn’t always easy—especially if it makes you feel different. Try to find a friend you can trust and who will stick by you, and get their support for your decision.
A lot of people worry they will gain weight when they quit. Focus on replacing nicotine with calorie-free choices, like chewing gum, taking a walk, or listening to music. For the first few weeks, pay special attention to make sure you’re eating healthy, sleeping enough, and exercising.
Feeling bad is never fun and quitting can sometimes amplify those feelings, if you’ve been relying on nicotine as a coping mechanism. Instead, think of times or things that make you feel happy and relaxed—like going to a movie, hanging out with friends, or going for a run. Make sure to schedule a few extra “fun” things in for the first few weeks to get you over the rough patch.
Staying alert and awake can be tough, especially if you were relying on nicotine to help. When you’re quitting, try taking a power nap—just 20 to 30 minutes—can help you get a second wind, or take an energizing walk. Focus on getting enough sleep at night, at least for the first week or two after quitting.
Withdrawal symptoms sometimes happen. You might feel irritable or anxious, have trouble sleeping, or have difficulty concentrating. Fortunately, they usually only last for a few days. If your symptoms are manageable, focus on getting extra support the first few days to get you through the rough patch. If your symptoms are worse, consider using a quit aid (like nicotine gum or a patch) to help you.
We know you may not have concerns about quitting. Planning ahead and thinking of healthier alternatives can help a lot when you decide to quit. Finding someone to support you is a good place to start.
For more information, here are some great resources: