SmokeFree

It’s a tough transition to go from being deployed to being back at home. It’s also tough to go from being a smoker to quitting for good. VA, Smokefree, and NCI are trusted sources for information about tobacco and how to quit smoking. Take advantage of these resources designed for …

Please distribute these materials among providers working in Primary Care, Mental Health, Dentistry, and Pharmacy, as well as other providers working in specialty clinics at VA Medical Centers and Outpatient Clinics. These materials may also be used by community providers who see Veteran patients from VA. The patient-focused materials can …

There are many types of medications you can use to help you quit smoking. VA offers veterans all FDA-approved quit smoking medications. If you don’t receive health care from VA, check your insurance plan to learn if quit smoking medications are covered. Nicotine Replacement Therapy (NRT) NRT is the most …

Withdrawal Nicotine in tobacco is addictive. When you quit, the level of nicotine drops in your body. Because of addiction, your body wants more nicotine. Withdrawal is the way your body reacts to not having the nicotine it’s gotten used to. Withdrawal feels different for every smoker. Symptoms Intense cravings …

Family & Friends You might like to solve problems on your own, but everyone can use a little help from time to time. It doesn’t mean you’re weak. If you’re not sure how to ask, text a friend or send an email. You might say, “I want to quit smoking. …

Have you gone one day, one week, or one month without tobacco? How about longer? Here are some ways you can celebrate. Celebrate Your Health Smoking harms nearly every organ of the body. It can affect things from thinking clearly to working out. Now that you’ve quit, your body may …

“I don’t think I can live without cigarettes. What can I do?” It’s common for people to think they can’t function without smoking. And it’s also normal to be worried about or afraid of quitting. Many people view smoking as a central part of their lives—so quitting can seem overwhelming. …

What Is Smokeless Tobacco? Smokeless tobacco is tobacco that isn’t burned or inhaled by the user. It’s also known as chewing tobacco, chew, dipping tobacco, dip, oral tobacco, spit, spitting tobacco, and snuff. Most people chew or suck (dip) the tobacco in their mouth and spit out the tobacco juices …

Pick a Quit Date Every day is a good day to stop chewing tobacco or dipping. Try to pick a date within the next two weeks so you can prepare. A time with low stress works well for many people. Understand Nicotine Withdrawal After you quit, you may feel uncomfortable …

Addiction Nicotine is the main addictive substance in cigarettes and other forms of tobacco. Nicotine is a drug that affects many parts of your body, including your brain. Over time, your body and brain get used to having nicotine in them. About 80–90% of people who smoke regularly are addicted …

This quiz can help you identify your triggers for using tobacco. Knowing your triggers will help you plan for cravings you might have. At the end, you’ll get tips to help deal with them. Choose the answer that best describes how you use tobacco.

Do you want to be healthier? Save money? Keep your family safe? Reduce your stress and anxiety? All of those reasons? If you’re not sure, you can ask yourself these questions: What do I dislike about smoking? What do I miss out on when I smoke? How is smoking affecting …

Physical Health Overall Health and Life Span Smokers take more sick days. They also have higher health care costs. Insurers can charge tobacco users up to 50% more than people who don’t use tobacco. Smoking can cut at least 10 years off your expected lifespan. Smoking is the leading cause …

Physical Health Overall Health and Life Span When you quit smoking, your body will begin to heal. After just 20 minutes, your heart rate drops. Twelve hours after quitting, the carbon monoxide level in your blood drops to normal. When you quit smoking, you add years back to your expected …

Post-Traumatic Stress Disorder (PTSD) Dealing with PTSD is hard. But did you know that smoking actually makes PTSD symptoms worse? It also makes recovery harder. Think about the goals of your PTSD treatment. How does smoking keep you from reaching those goals? You can use the same skills to manage …

Smoking cigarettes is expensive. Use our calculator to find out how much of your money is going up in smoke. For reference, the average price of a pack of cigarettes is $6.28 in the United States.

You don’t have to quit alone. Our free text messaging programs offer 24/7 encouragement, advice, and tips to help you stay motivated and quit smoking for good. We offer a variety of programs so that you can explore your options and find the program that’s right for you.

Get 24/7 support on your smartphone with one of our Smokefree apps. These free apps offer personalized help based on your smoking patterns, moods, motivations, and goals. Tag locations and times of day that trigger cravings, keep track of changes in your mood, and receive tips and inspiration that fit …

Quitting smoking isn’t one size fits all, and it can be a different experience for women than it is for men. Learn about the unique challenges women face, the different ways to quit, and get tips on how to prepare for your quit day. Knowing what to expect can help …

There isn’t one right way to quit, but there are things you can do to increase your chances of staying smokefree. Preparation, nicotine replacement therapy (NRT), and prescription medications can all help you during your quit journey. Learn more about your options and how they can boost your chances of …

Quitting is a challenge. But, knowing what to expect and preparing for the challenges you might face can help you reach your goals. Get tips on beating cravings, managing your weight, and getting back on track after a slip to increase your chances of quitting for good.

Smoking during pregnancy is harmful to you and your baby. Quitting at any time during your pregnancy—especially in the early stages—is one of the best things you can do for your baby’s health. Get the facts about smoking and pregnancy and learn how to become, and stay, smokefree for you …

A smokefree home is good for you and your child. Learn about the harmful effects of secondhand smoke and get tips on how to manage the stresses of being a mom. Becoming and staying smokefree can help give your child a healthier and happier future.

Relationships are common reasons why people start or continue to smoke. Maybe you grew up around smokers and it seemed natural for you to smoke, too. Maybe your partner smokes and it’s a way that you spend time together. The important people in your life can also be a key …

Telling the people in your life about your choice to quit smoking and asking them for help can make a big difference. It’s likely that people will be supportive and positive when you tell them you are quitting smoking. But, you may come across others who don’t understand or who …

You also can connect with others and grow your support network through Smokefree’s social media resources: Facebook ─ SmokefreeUS and Smokefree Women Twitter ─ SmokefreeUS Instagram ─ SmokefreeUS Pinterest ─ SmokefreeUS  Give your social circle a boost by connecting with other people who share your interests. Think about the things …

Some smokers use cigarettes to deal with stress, anxiety, or depression, but tobacco can actually make these things worse. And when you quit, bad moods can be a symptom of withdrawal and powerful smoking triggers. Learn to cope with bad moods and stress without turning to smoking.

Concerns about gaining weight after quitting smoking can be powerful. Exercise can help you manage your weight, and get through cravings. A nutritious diet and portion control can help you keep your energy levels up without overeating. Learn more about how to be active, make healthy food choices, and maintain …

When you stop smoking, you may find yourself thinking a lot about smoking or feeling strong urges to smoke. But these uncomfortable feelings are temporary. And if you know your triggers, have strategies to fight cravings and stick to your plan, you can succeed. Prepare for the tough moments with …

Free Tools to Help You Quit Text Message Programs Smokefree Teen has free text message programs that give you 24/7 tips, advice, and encouragement to help you become—and stay—tobacco free. These programs look just like a text conversation you’d have with a friend. Try SmokefreeTXT to quit smoking. Try DipfreeTXT to quit …

The quitSTART app helps you: Create your own Quit Kit with customized tips and materials. The more information you add about your smoking habits, the better the app can personalize content to fit your needs. Check your progress and earn badges for smokefree milestones and other achievements. Get back on …

What Is Nicotine? Nicotine is the chemical found in tobacco products that is responsible for addiction. When you use tobacco, nicotine is quickly absorbed into your body and goes directly to your brain. Nicotine activates areas of the brain that make you feel satisfied and happy. Whether you smoke, vape, …

The truth is, whether it’s smoked, dipped, or rolled, any form of tobacco is harmful. All tobacco products contain nicotine, which is addictive and can harm your developing brain. And all tobacco products have serious health consequences. Learn more about the risks of using tobacco products. Cigarettes Cigarettes typically consist …

 “I only smoke when I go out.” “I only smoke a little.” “Sometimes I go for days between cigarettes, so I’m not addicted.” “I just bum cigarettes from friends now and then.” Sound familiar? You may think your tobacco use is no big deal, but if you smoke—even just a …

Squash Stress Different things can make teens feel stressed out. Maybe it’s classes, activities, social situations, or not knowing your plans after high school or college. Maybe your job takes time away from school and sports. Or it’s pressure from parents, teachers, and coaches to do well. Using tobacco isn’t …

Cigarettes and Friends Most teens who smoke usually have friends who smoke. If you want to quit and your friends don’t, it could change some of your relationships. Being ready for those changes—some good, some bad—can help you when you stop using tobacco. Smoking doesn’t define you. Your friends enjoy …

When is your quit date?

Quitting vaping can be easier when you have a plan. Find out what steps you can take to get ready to quit vaping. Know Why You’re Quitting There are many good reasons to stop vaping. Do you want to feel healthier? Save money? Knowing why you want to quit vaping …

1. Do Not Vape On your quit day, the most important thing is that you don’t vape—not even one hit. Having a plan for how you will deal with triggers and urges to vape can make your quit day easier. Take it one day at a time. Focus on getting …

Tips for Cravings Try these ideas for managing your urges to vape. Some may work better than others, so find the ones that work for you. Do something else. When a craving hits, stop what you’re doing and do something different. Sometimes, just changing your routine helps you shake off …

Know Your Triggers When you first started vaping, it probably wasn’t a big part of your life. But over time, you’ve built up patterns and routines around vaping. When you quit vaping, it may seem like reminders of vaping are all around you. These reminders can make it hard to …

Nicotine Addiction Nicotine is in most vapes, including JUUL. Nicotine is very addictive. The more you vape, the more your brain and body get used to having nicotine, and the harder it is to go without it. When you go without vaping, the nicotine level in your bloodstream drops, which …

Stress and Anxiety Stress is a normal part of life—everyday worries, responsibilities, and hassles all contribute to your overall stress level. Too much stress can make you feel overwhelmed and affect your mood. If you automatically reach for your vape when you are stressed out try creating a personalized quit …

Sadness is a common emotion that can be triggered by ordinary life circumstances like disappointments, challenges, or loss. Everyone has down days and times when they feel sad. If feelings of sadness are extreme, last for a long time, or interfere with your daily activities and/or relationships, you may be …

Call a Smoking Quitline Quitlines are free, anonymous telephone counseling services. These programs have helped more than 3 million smokers. When you call a quitline, you talk to a trained counselor. Together, you can make a strategy for quitting, or you can ask for tips to help you stay on track. …

Why should you quit now? The cost of smoking adds up quickly. If you smoke a pack a day, you’re spending at least $45 per week. Check out our savings calculator to find out how much you could save if you quit today. These amounts are based on a 2018 national average …

Use these quizzes to find out how strong your nicotine addiction is or if you have signs of depression. Knowing this information can help you find the support and tools you need to quit successfully and take care of yourself.

There are so many great reasons to stop smoking. Think about the ways smoking affects you and your loved ones, and discover the benefits of quitting. Remind yourself of these reasons when you need some extra motivation.

Medications can make it easier to quit smoking by reducing cravings and withdrawal symptoms. Many former smokers find that using these medications for a couple of months helped them quit. But they are just one type of tool, not a magic bullet. Follow instructions carefully to get the most benefit. What medications and …

Reasons Preventing You From Quitting The reasons that prevent smokers from quitting are often similar. Are any of these worries standing in your way? Smoking relaxes me. Why are you tense to start with? Is it because you are low on nicotine? A lot of what you think is relaxation is …

What is withdrawal? Sometimes people who at first quit successfully will give in and smoke within a week or two—because of withdrawal and cravings that are too intense to resist. Remember, withdrawal and intense cravings to smoke will go away! To keep the upper hand, know what to expect and …

You Can Recover from a Slip If you do go back to smoking, you are not a failure. Don’t toss aside your attempt as worthless. Use it to try and succeed. Think of your quit attempt as a learning experience, and if you do slip, try again. Here are a few …

What is nicotine? Nicotine is an addictive, fast-acting drug found in cigarettes. It affects your heart rate, blood pressure, brain chemistry, and mood. When you stop smoking, you experience cravings because your body is used to having a certain amount of nicotine each day. Is nicotine really that addictive? Yes. …

If your loved one isn’t ready to quit, that’s okay. Your loved one needs to make his or her own decision about quitting. Share the information on the Not Yet Ready to Quit page with your loved one and let him or her know you will support them. If your loved …

Stay Positive Negative thinking can lower your confidence and get in your way. You should be on guard against four common situations where you are vulnerable to negative thinking. Dealing with a crisis. Smoking will not help you deal with a crisis or feel better. Cigarettes are not a solution to …

Weight Gain There are many reasons why people gain weight when they quit. Here are some of the reasons: Smoking lowers your appetite. Smoking increases your metabolism. Eating can be a substitute for smoking. Eating may soothe the feelings that smoking used to soothe. The good news is that you …

Health Benefits of Exercising No matter how old you are, regular physical activity can help you look younger and stay more fit than people who aren’t active. Regular exercise can also be good medicine in your fight to stay off cigarettes. You will sleep better, be less likely to gain …

Symptoms of Depression Common signs of depression include: An “empty” feeling, ongoing sadness, and anxiety Tiredness, lack of energy Loss of interest or pleasure in everyday activities Sleep problems, including trouble getting to sleep, very early morning waking, and sleeping too much Eating more or less than usual Crying too …

Talk to Your Friends and Family People who get support from family and friends have an easier time stopping smoking and staying smokefree. Sources of support for you could be: Your spouse or significant other Your children or grandchildren Other close family members Friends Co-workers Friends who are former smokers …

  James Why I Quit I got divorced about 15 years ago and started smoking. It felt good to go out to the bar and blow off steam. Soon I was up to a pack a day. My friend asked me if I would ever consider quitting. At first, I …

Ready to quit? Start planning your quit day and get support to stay smokefree. Resources like text messaging programs and one-on-one calls with a quit counselor can help you stay quit.

Quitting is hard. But you’re not in this alone. Making a quit plan and using medications can help you on your quit journey. Learn how to deal with withdrawal and cravings—and get tips and resources to help you quit for good.

Smokeless tobacco is addictive, and it’s tough to quit. Learn the facts about smokeless tobacco—like how it works, how it affects your health, and how much it costs. Ready to quit? Get tips to stay quit.

People use tobacco for different reasons. But one thing is the same—nicotine is addictive. Learn how smoking cigarettes affects you and those around you. And take a quiz to find out why you use tobacco.

People quit smoking for lots of reasons. What are yours? Check out common reasons people quit and use them to help you come up with your own reasons. When you know your reasons, you’ll be motivated to quit and stay quit. Learn how quitting will help improve your physical, mental, …

Quitting isn’t easy, but there are many resources available to help you become and stay smokefree. Learn about different quit smoking tools so you can decide which ones are right for you. Get 24/7 support with our apps and text messaging programs or connect with a counselor through a quitline …

Women face unique challenges when quitting smoking, but knowing what to expect, planning ahead, and exploring ways to get support will help you quit for good. You have so much to gain by being a smokefree woman.

Quitting smoking is one of the best things you can do for a healthy pregnancy and a healthy baby. But that doesn’t make quitting easy. Whether before, during, or after baby, we have the tools and support to help you quit and stay quit.

Relationships are an important part of life, and they can play a role in quitting. Getting positive support from others can increase your chances of quitting for good. Even with a support system, there may be people in your life who don’t understand your choice to quit. You might also …

Quitting smoking can have powerful effects on your mental and physical health. It can also be a chance to make healthy changes in other parts of your life. Find out how exercise and good nutrition can boost your mood, increase your energy, and prevent weight gain while quitting. Get tips …

Your choice to use tobacco may prevent you from doing the things you want to do in the future. The sooner you quit, the better off you will be. Whether you are a light smoker, occasional smoker, social smoker, or frequent smoker, getting support can help you stay tobacco-free. Find …

Tobacco comes in many forms, and none of them are safe. Any amount of tobacco use can cause addiction and be harmful to your health. Understand the consequences of tobacco use and nicotine addiction, and learn why even smoking occasionally puts you at risk.

There are many reasons why teens smoke or use other types of tobacco. You may smoke to deal with stress, fit in, or because it seems like most people your age smoke. Understanding your reasons for using tobacco can help you identify your triggers and learn how to manage them …

Has coronavirus got you thinking that it might be time to stop vaping? Quitting can be tough, but you are tougher. Use our info and resources to quit vaping and stay vape-free.

There are ways to make quitting easier. Learn about different quitting resources and how to use them—like a tool to build your own quit plan or information on quit smoking medications. Try a smartphone app or text message program that provides on-demand 24/7 help. Keep trying different tools until you …

It’s never too late to quit. Before your quit day, think about why you want to quit and prepare for the challenges you might face, like withdrawal and cravings. And take some time to make a quit plan that will help you identify tips, strategies, and support resources to help …

Quitting can be easier when you’re taking care of your physical, mental, and emotional health. Get tips on starting an exercise routine, making healthier food choices, staying smokefree away from home, and recognizing the signs of depression.

Getting support is an important part of quitting. Talk or chat online with a trained quit smoking counselor to ask questions and get information to help you quit. Reach out to your friends and family about how they can support you during your quit.

When it comes to quitting smoking, there are ways to make it easier. Find out how to handle the temporary feelings of withdrawal and cravings. Learn about different quitting tools and how to use them—like apps and texting programs that provide on-demand 24/7 help. Plan ahead and get tips to …

Planning and support can help you quit for good. Before your quit day, take time to prepare for challenges. Make a plan for quitting. Know what to expect in the first days of being smokefree. Identify your reasons for quitting and plan how to ask for help if you need …

Many smokers struggle with withdrawal and cravings when they quit, but there are ways to deal with these temporary challenges. Learn more about cravings and slips, and get tips for coping with them. Even challenges like stress and weight gain can be managed if you are prepared.

Even after the strongest withdrawal symptoms are gone, staying smokefree can be hard. Slipping and having a cigarette may happen, but that doesn’t mean you have to start all over again. Get tips for dealing with slips and avoiding going back to smoking. Find out how exercise and healthy eating …

Quitting smoking is hard, but your support can be an important part of a loved one’s smoking cessation experience. Not sure how to help? Want tips for being a more effective part of your quitter’s support system? Understand what smokers go through when they quit and how you can be …

There isn’t one right way to quit, but certain things can be extra helpful. For example, medication can double your chances of quitting for good. Learn more about your options, including nicotine replacement therapy (NRT) and prescription medications that can boost your chances of success during your quit journey.

Get 24/7 support with a Smokefree app for your smartphone. These free apps offer help just for you based on your smoking patterns, moods, motivation to quit, and quitting goals. Tag the locations and times of day when you need extra support. Available for iOS and Android phones.

Smokefree.gov offers free text messaging programs that give 24/7 encouragement, advice, and tips for becoming smokefree and being healthier. Find the program that meets your needs. You can sign up or opt-out at any time.

Looking for more information or assistance? Connect to a trained quit smoking counselor via online chat or telephone quitline. We also have more free online resources and post tobacco cessation research studies that are looking for participants like you!

Many smokers don’t know where to begin their quit journeys. There isn’t one right way to start, but getting prepared and knowing what to expect can make things easier. Learn how to prepare for your quit day.

There are so many great reasons to stop smoking. Understand the ways smoking affects you and your loved ones, and discover the benefits of quitting. Think about why you want to be smokefree and remind yourself of these reasons when you need some extra motivation.

Everyone’s smokefree journey is different. Smokefree is here to help no matter where you are on the path to quitting smoking—whether you’re just getting started, working toward staying smokefree, or giving quitting another try. Choose the part of the journey that fits your needs.

There are many types of tobacco products. Learn how e-cigarettes, menthol cigarettes, smokeless tobacco, and other products are different. Find out why any product with nicotine can be addictive and bad for your health.

Nicotine withdrawal is challenging for most smokers. The good news is that the worst withdrawal symptoms usually last less than two weeks, but that time can be really tough. Know what to expect when going through nicotine withdrawal and get ideas for easing your symptoms.

Cravings are a normal part of quitting, but they can be hard to deal with. Even if you’ve been smokefree for a while, certain triggers may cause cravings to come back. Understand your cravings and the triggers that cause them, then you can make a plan to get past them.

Some people smoke to try to deal with stress. When they quit smoking, they may replace it with other unhealthy behaviors that do not address the source of stress and may even make stress worse. This can make quitting harder. Understand the connection between stress and smoking, and plan ahead to …

Some smokers don’t feel like themselves when they quit smoking. Cravings and nicotine withdrawal can affect your mood and make you feel sad, irritable, or anxious. Prepare yourself for mood changes. Learn smokefree ways to cope with bad moods and how to recognize when a bad mood may be a …

It’s common for smokers to have bigger appetites and slower metabolisms after quitting smoking. Sometimes this leads to overeating and weight gain—but it doesn’t have to. Understand what happens to your body after becoming nicotine-free and get tips for managing your weight after quitting.

Slipping and having a cigarette or even going back to smoking for a little while is not failing. It is a normal part of the quitting process. Get back on track and remember your goal to quit for good and your reasons for quitting. Understanding and preparing for the challenges …

Fear of gaining weight is a common reason people give for not quitting smoking. Learn healthy ways to avoid weight gain and shed unwanted pounds. These weight management strategies can help you feel better while quitting smoking and let you take control of your health for the rest of your …

After quitting, some people have an increased appetite or snack to keep their hands and mouth busy. Find out how a healthy diet can help you avoid weight gain and keep your energy levels up. Being smokefree means that foods will taste and smell better too! Eating healthy can also …

Physical activity can help you quit smoking. Exercise is a great way to distract yourself from cravings and it can help you deal with the symptoms of withdrawal. Being active even 10 minutes a day can help boost your energy and mood. Exercise can also help you reach health goals …

Quitting smoking can help most of the major parts of your body: from your brain to your DNA.

When you have a craving, it's important to have a plan to beat that urge to smoke.

Part of quitting is finding ways to cope without cigarettes. Try these better ways to deal with your emotions.

A lot of people slip and smoke a cigarette when trying to quit. Don't get discouraged, you can get back on track.

Medications can help you handle withdrawal and cravings, and double your chances of quitting for good.

It can be easy to lose sight of the benefits of quitting. Remind yourself of the rewards for staying on track.

Medications can double your chances of quitting for good. Learn about the different options available.

Knowing why you want to quit smoking can keep you motivated to stay smokefree. What are you reasons for being smokefree?

See how tobacco can affect your health if you have PTSD, HIV, depression, or substance use disorders.

Women can have unique challenges when it comes to quitting. Knowing what these challenges are can help you handle them and reach your goal.

Fear of gaining weight keeps some women from quitting. Make quitting your priority and learn healthy ways to manage your weight.

Women who smoke usually feel that being a smoker is an important part of their identity. Starting to think about your future as a smokefree woman is key to your success.

Becoming smokefree before or during pregnancy is important for your baby’s health. It’s also important for your health.

From the moment women quit smoking, their bodies start to heal. You’ll have both physical and emotional benefits when you become smokefree.

Quitting can be tough, even if you don’t smoke every day. Make a plan for quitting and learn how you can prepare for tough moments.

Teens who use tools to help them quit increase their chances of successfully quitting. Learn more about the free quitSTART app and text programs, and get tips to help you quit for good.

Tobacco and nicotine are found in more than just cigarettes. Learn more about different tobacco products and why there is no such thing as safe tobacco.

Being a teen can be stressful. Tobacco use is not a healthy way to help you deal with stress and bad moods. Learn how to manage stress in a healthy way.

Friends and social activities are a huge part of a teen’s social life and can have an impact on decisions teens make, like using tobacco. Learn how you can quit smoking and still be social.

What will you gain by quitting? Whether it’s feeling healthier or taking back control, there are many great reasons to quit.

Understand why cigarettes and other tobacco products are addictive and harmful to your health.

Understand what nicotine withdrawal feels like and get ideas for easing symptoms.

Some situations make staying smokefree hard. Use these tips to stay on track no matter what happens.

Use the experiences, tips, and advice from former smokers to help you build your quit plan.