American Heart Association
Life's Simple 7

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How to Quit Tobacco

Educate Yourself

The first step to quitting smoking, vaping and using tobacco is to understand the risks and health effects for you and your family.

Make a Plan to Quit

You’re more likely to quit tobacco for good if you prepare by creating a plan that fits your lifestyle.

Tips for Success

  1. Deal with Urges: Whether physical or mental, learn your triggers and make a plan to address them. Avoid situations that make you want to smoke or use tobacco until you’re confident that you can handle them.
  2. Get Active: Physical activity can help you manage the stress and cravings when quitting. You'll feel better, too.
  3. Handle Stress: Learn other healthy ways to manage the stress of quitting.
  4. Get Support: A buddy system or support program can help you with some of the common struggles of quitting.
  5. Stick with It: Quitting tobacco takes a lot of willpower. Reward yourself when you reach milestones and forgive  yourself if you take a step backward. Get back on course as soon as possible to stay on track and kick the habit for good.