If you or someone you know is in crisis, contact the Military Crisis Line at 988 and press 1, or Text 838255. You can also call 911.

Questions About Quitting Tobacco

Do you have questions about quitting? YouCanQuit2 has the answers you’re looking for.

Questions About Quitting Tobacco

Answers About Quitting Tobacco

I want to quit but don’t know where to start!

You came to the right place. Quitting tobacco can be a tough process, but YouCanQuit2 has resources to help you throughout your quit journey. If you’re ready to quit, check out these materials to help you get started:

  • Use the YouCanQuit2 Quit Plan, an interactive tool, to learn step-by-step how to prepare to quit, track progress, get support and conquer your goals.
  • Learn about different types of medications that can increase your chances of quitting and staying quit.
  • Review the Tobacco Cessation Resources Guide, [PDF 466KB], which includes a list of resources to help you increase your confidence or motivation and quit tobacco.

Deciding to quit tobacco is a big deal so kudos on taking the first step! If you’re ready to make your future tobacco free, YouCanQuit2 has the resources you need to help you prepare to quit, quit and stay quit.

What should I do if I slip or relapse and start using tobacco again?

If you are quitting and slip (aka: use tobacco after you quit like having a cigarette, dip or vape but then return to being tobacco free), don’t panic and don’t give up. You can adjust your plan and get back on track! Slipping is perfectly normal and can be part of the journey. This may be a chance to help you understand why you used tobacco and learn where you may need to adjust your plan to stay on track to become tobacco free.

Check out the “I Slipped so Did I Fail?” web article for more tips and information about sticking to your quit even after a slip.

How do I stay quit if I relapse?

If you find that you’ve relapsed (aka: return to using tobacco regularly after you quit), don’t be too hard on yourself. Quitting tobacco is challenging and it can take someone multiple times to quit for good. Take a look at what happened and why you returned to tobacco use. When you’re ready, try again. Before you start your quit this time, build or update your quit plan and consider getting extra support and encouragement by engaging with a text messaging program. You can get through this!

Can exercise help me quit tobacco?

Yes. Exercise is a great way to help you become tobacco free. Exercise can help you:

  • Get through the nicotine cravings. Cravings usually only last five to 10 minutes and pumping out a round of push-ups or going for a quick walk can help you push through the times when you want tobacco the most.
  • Control weight gain [PDF 995KB]. Without tobacco, food tastes better, your metabolism slows down and you may want to replace tobacco with food. Adding exercise can help you beat weight gain. But remember, even if you do gain a few, losing tobacco is still the bigger win.
  • Manage mood changes [PDF 601KB]. Nicotine withdrawal can leave you feeling sad, anxious or irritable but getting physical can help relieve those symptoms.
  • Deal with stress. It’s common to crave tobacco when you’re stressed but breaking a sweat can help lower your stress levels and take your mind off tobacco.

Even short, frequent workouts are beneficial. Get out there and see how exercising can help you!

How can I avoid weight gain after quitting?

It’s not uncommon to gain a little weight when quitting tobacco. In fact, the average gain is five to 10 pounds. However, the overall health benefits outweigh the costs of gaining a few. To avoid gaining weight, try some of these tips:

  • Chew on sugar-free gum, toothpicks or low-calorie snacks like carrots and apples.
  • Get seven to nine hours of sleep when possible. Too little or too much sleep increases hunger and slows metabolism.
  • Manage stress by sharing your feelings with a trusted friend, family member.  You can also practice deep breathing or spending time relaxing.
  • Drink water in between meals. Sometimes you may think you’re hungry when you’re actually thirsty. Drink up!
  • Up your workout routine to help manage tobacco cravings and burn extra calories.
  • Avoid extra calories by controlling portion sizes, making healthy choices and limiting alcohol intake.

With some hard work and trying out these tips, you can fight weight gain!

If you or someone you know is in crisis, contact the Military Crisis Line at 988 and press 1, or Text 838255. You can also call 911.