Quitting tobacco can be hard, but it’s possible. Withdrawal can cause irritability, trouble sleeping, and cravings. But these usually pass with time. Using tools like medicine, counseling, or a quit-tobacco program can help you feel better and quit for good.
You will miss the nicotine at first. You may feel short-tempered and grumpy. You may have trouble sleeping or thinking clearly. The urge to use tobacco may continue for a time.
Combining tools can raise your chances of success. You can use medicine along with counseling. And you can join a quit-tobacco program, such as the American Lung Association's Freedom from Smoking program.
How can you care for yourself at home?
Get support.
Reach out to family and friends, and find a counselor to help you quit. Join a support group, such as Nicotine Anonymous. Go to www.smokefree.gov to sign up for text messaging support.
Talk to your doctor or pharmacist about medicines that can help you quit.
Medicines can help with cravings and withdrawal symptoms. There are several over-the-counter choices, such as nicotine patches, gum, and lozenges.
After you quit, do not use tobacco again, not even once.
Get rid of all tobacco products and anything that reminds you of tobacco, such as ashtrays.
Avoid things that make you reach for tobacco.
Change your daily routine. Take a different route to work, or eat a meal in a different place.
Try to cut down on stress.
Find ways to calm yourself, such as taking a hot bath or doing deep breathing exercises.
Eat a healthy diet, and get regular exercise.
Having healthy habits may help you quit using tobacco.
Don't give up on quitting if you use tobacco again.
Most people quit and restart a few times before they quit for good.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and contact your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Clinical Review Board All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
Clinical Review Board All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
This information does not replace the advice of a doctor. Ignite Healthwise, LLC disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy.
The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.
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