Smoking and Tobacco Cessation

It’s common to feel anxious, stressed or overwhelmed when considering quitting tobacco. There is no single "right" way to quit. We’ve put together strategies to help you create a plan and stay tobacco-free.

Benefits of quitting tobacco:

  • Longer life expectancy
  • Increased savings
  • Improved appearance, including whiter teeth and clearer skin

What to Expect When You Quit

You may experience withdrawal symptoms and cravings, especially in the first few days. You might:

  • Cough more as your lungs begin to clear mucus
  • Feel dizzy or lightheaded as your body adjusts to higher oxygen levels
  • Notice changes in mood, including feeling more anxious or down
  • Have trouble sleeping or concentrating

These symptoms are temporary and a normal part of the quitting process. 

Preparing to Quit

  • Set a quit date and mark it on your calendar
  • Identify your reasons for quitting
  • Notice your triggers and plan how to manage them
  • Build a support system—friends, family, or a quit program

On Your Quit Day

  • Stay hydrated
  • Keep snacks or substitutes on hand
  • Use your coping strategies when cravings hit
  • Get plenty of rest

After You Quit

  • Avoid alcohol for the first few weeks, as it can lower inhibitions and trigger smoking
  • Continue using your coping strategies to manage cravings

Strategies for managing cravings

  • Avoid triggers: Stay away from people or places that may tempt you to smoke
  • Alter your routine: Take a different route to school, drink water instead of alcohol or take a walk when you'd normally take a smoke break.
  • Add substitutes: Use alternatives like sugar-free gum, hard candy or sunflower seeds
  • Adopt activities: Keep your hands busy with activities like exercise, knitting or video games
  • Hungry: Don’t let yourself get too hungry—eat regular meals and snacks
  • Angry: Find healthy ways to manage stress or frustration
  • Lonely: Stay connected with friends, family, or support systems
  • Tired: Prioritize rest and aim for consistent sleep

 

Every time you get the urge to smoke:

  • Stop: Pause and notice the craving.
  • Consider: Think about the pros and cons of smoking versus not smoking.
  • Choose: Decide what you want to do in that moment.
  • Act: Follow through on your choice. If you decide not to smoke, repeat the process the next time a craving comes up. 

Over time, this can help you build a more intentional and mindful response to cravings.

  1. Close your eyes.
  2. Inhale slowly for four counts.
  3. Hold your breath for four counts.
  4. Exhale slowly for four counts, imagining stress and tension leaving your body.
  5. Repeat as needed.

Resources and programs to help you quit

Kick It California

Free program to help Californians quit tobacco and nicotine. Talk with a coach, create a quit plan and quit for good

How to Quit Smoking (CDC)

CDC Guidelines, infographics and free Quitline

Smokefree.gov

Free tools and tips including texting programs and apps to help you quit

Freedom From Smoking Program (American Lung Association)

Subscription-based cessation program available online, in-person groups or as a self-paced option

 

I want to Quit (American Lung Association)

Tools, tips and support to help you quit tobacco, plus a comprehensive resource library