Quick Tips for Quitting Tobacco

Pop quiz! What type of tobacco products are good for you?

A) Vapes and e-cigarettes
B) Cigarettes
C) Dip
D) Cigarillos
E) Hookahs
F) None of the above

If you answered F — congratulations! You’ve won a huge prize (and if you guessed that the prize is ~healthier lungs~, you’re not wrong). In 2019, approximately 34 million adults smoked cigarettes. Recent studies highlight how more than 70 chemicals found in cigarettes have been linked to cancer, one of the many adverse side effects of tobacco. Not using tobacco can increase your lifespan, boost your mood, and even help you hit more reps at your next workout.

Quitting tobacco is no small feat. To get tips on how to quit, curb cravings, stay motivated, and rally support from your social circles, we spoke with the experts over at the Navy’s Drug Detection and Deterrence team.

What are some of the best resources out there for people looking to stop using tobacco products?
SmokeFree.gov is an online resource with tools and tips tailored to different populations such as young adults, veterans, women, and people over the age of 60. The website has articles about smoking cessation and staying quit, as well as information on accessing text messaging programs and apps, developing a quit plan, and using nicotine replacement therapy. YouCanQuit2 is a tobacco cessation campaign for service members with tips to help them quit for themselves and their loved ones.

Is vaping safer than smoking cigarettes?
Because e-cigarettes and other vape products have emerged relatively recently, little is known about the long-term effects of their use; however, the U.S. Surgeon General determined in 2016 that the emissions from these products can cause lung disease. Additionally, studies have shown that many individuals who use vape products in an attempt to quit smoking often end up using both combustible cigarettes and e-cigarettes/vape products. A study published in 2020 suggests that dual-use increases nicotine use frequency and dependency, making it even more difficult to quit either.

What are some healthy habits or activities you’d recommend to people looking to replace their smoke break and/or help overcome cravings?
People looking to quit smoking should identify the times during the day which they most frequently want to smoke. Finding alternative activities to try at those times can be helpful, like chewing mint gum, having a peppermint, or doing something with their hands, such as squeezing a stress ball or playing with a fidget cube or spinner. If one associates smoking with certain activities, avoiding those activities or altering them can be helpful. For example, someone who automatically stops at a specific gas station to pick up a pack of cigarettes on the way home could try taking a different route to avoid that gas station, or an after-dinner smoker could start having a cup of tea after dinner instead. These kinds of changes can be helpful for quitting, but they should always be within reason to prevent additional stress that could disrupt quit goals.

What would you say to those that see smoking or vaping as a type of social activity?
Your social life doesn’t have to be put on hold when you’re trying to quit smoking. Staying social and spending time with friends and family can be helpful, especially if they are aware of your efforts to quit. Try spending more time with non-smokers and in places where smoking isn’t allowed, such as movie theaters, malls, or museums (if it’s safe, of course). Be prepared for potential setbacks. If you’re spending time with smokers, know that you may need to step away at times to escape the temptation or urge to smoke.

What are three actionable things people can do today to start their quit journey?
Make a list of all the reasons you want to quit smoking and keep it in a visible place as a motivator. Talk to your health care provider about your desire to quit and ask if medication or nicotine replacement therapy (nicotine patches, gum, lozenges, etc.) would be a good option. Tell your family, friends, peers, and other people in your life that you are planning to quit smoking, and tell them some ways that they can best support you.

Bottom line: No one type of tobacco is better or healthier than the other, and there are resources out there that can help. Make a plan that works for you and keep up with our blog for more tips to take charge of your health.